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Old MAN's Workout

by Jules C.

Program Description

Body reinforcement and injury prevention

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 03:59
  • Last Edited
    Dec 16, 2025 07:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Forearms
9.7%
Quadriceps
8.8%
Upper Back
8.8%
Front Delts
8.5%
Chest
6.9%
Lats
6.7%
Glutes
6.7%
Biceps
6.1%
Hamstrings
5.5%
Abs
4.8%
Adductors
4.2%
Lower Back
3.5%
Other
3.5%
Middle Delts
2.1%
Calves
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chin-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chin-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4A
Leg Extension
2
12-20 reps
-
4B
Sissy Squat
2
-
5A
Copenhagen Plank
2
-
5B
Lateral Jump
2
1 mins
-
6
Back Extension (Weighted)
2
20 reps
-
7
Chinese Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4A
Leg Extension
2
12-20 reps
-
4B
Sissy Squat
2
-
5A
Copenhagen Plank
2
-
5B
Lateral Jump
2
1 mins
-
6
Back Extension (Weighted)
2
20 reps
-
7
Chinese Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4A
Leg Extension
2
12-20 reps
-
4B
Sissy Squat
2
-
5A
Copenhagen Plank
2
-
5B
Lateral Jump
2
1 mins
-
6
Back Extension (Weighted)
2
20 reps
-
7
Chinese Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4A
Leg Extension
2
12-20 reps
-
4B
Sissy Squat
2
-
5A
Copenhagen Plank
2
-
5B
Lateral Jump
2
1 mins
-
6
Back Extension (Weighted)
2
20 reps
-
7
Chinese Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4A
Leg Extension
2
12-20 reps
-
4B
Sissy Squat
2
-
5A
Copenhagen Plank
2
-
5B
Lateral Jump
2
1 mins
-
6
Back Extension (Weighted)
2
20 reps
-
7
Chinese Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4A
Leg Extension
2
12-20 reps
-
4B
Sissy Squat
2
-
5A
Copenhagen Plank
2
-
5B
Lateral Jump
2
1 mins
-
6
Back Extension (Weighted)
2
20 reps
-
7
Chinese Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
6
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
6
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
6
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
6
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
6
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
6
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
16-20 reps
-
4
French Press
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
10-12 reps
-
6
Copenhagen Plank
2
-
7
Chinese Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
16-20 reps
-
4
French Press
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
10-12 reps
-
6
Copenhagen Plank
2
-
7
Chinese Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
16-20 reps
-
4
French Press
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
10-12 reps
-
6
Copenhagen Plank
2
-
7
Chinese Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
16-20 reps
-
4
French Press
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
10-12 reps
-
6
Copenhagen Plank
2
-
7
Chinese Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
16-20 reps
-
4
French Press
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
10-12 reps
-
6
Copenhagen Plank
2
-
7
Chinese Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
16-20 reps
-
4
French Press
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
10-12 reps
-
6
Copenhagen Plank
2
-
7
Chinese Plank
2
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Chin-Up (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
3
Dip (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
4
Dumbbell Row
2 Sets
10-12 Reps
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12-20 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Stiff Leg Deadlift
2 Sets
10-12 Reps
-
3
Deadlift (Deficit)
2 Sets
8 Reps
-
4A
Leg Extension
2 Sets
12-20 Reps
-
4B
Sissy Squat
2 Sets
-
5A
Copenhagen Plank
2 Sets
-
5B
Lateral Jump
2 Sets
1 mins
-
6
Back Extension (Weighted)
2 Sets
20 Reps
-
7
Chinese Plank
2 Sets
-
Day 3
1
Chin-Up (Weighted)
2 Sets
8 Reps
-
2
Chin-Up (Bodyweight)
1 Set
AMRAP
-
3
Dip (Weighted)
2 Sets
8 Reps
-
4
Dip (Bodyweight)
1 Set
AMRAP
-
5
Farmer's Walk (Weighted)
2 Sets
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
12-20 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
6 Reps
-
2
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
16-20 Reps
-
4
French Press
2 Sets
10-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
10-12 Reps
-
6
Copenhagen Plank
2 Sets
-
7
Chinese Plank
2 Sets
-