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Old School BIG SCHOOL

by David.nlab
3 athletes joined

Program Description

Hipertrofia y ganancia de fuerza.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2024 02:39
  • Last Edited
    Jun 18, 2025 11:45

Summary

Unleash your inner powerhouse with the Old School BIG SCHOOL program, an 8-week journey designed for serious lifters ready to build strength and size. Committing to 5 days a week, you'll tackle classic compound lifts like the Bench Press and Squat, paired with targeted accessory movements to sculpt every muscle group. This program emphasizes progressive overload and intensity, ensuring you push your limits while mastering fundamental techniques. Get ready to transform your physique and elevate your training to legendary status!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@8
@9
2
Wide Grip Pull-Up
4 Sets
10-12 Reps
@8
3
Overhead Press (Machine)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@8
@9
4
Barbell Row
1 Set
3 Sets
10-12 Reps
6-8 Reps
@8
@9
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lying Tricep Extension (Barbell)
3 Sets
15-18 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@8
@9
2
Single Leg Deadlift
1 Set
3 Sets
10-12 Reps
8-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
3 Sets
10 Reps
8 Reps
@8
@9
4
Standing Calf Raise
4 Sets
15-20 Reps
@8
5
Shrug (Barbell)
4 Sets
10-20 Reps
@9
6
Neck Extension
3 Sets
12+ Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@9
3
T-Bar Row
4 Sets
10-12 Reps
@9
4
Chest Fly (Machine)
4 Sets
12 Reps
@9
5
Dumbbell Bench Pullover
3 Sets
12-15 Reps
@9
6
Pendlay Row
3 Sets
12 Reps
@9
Day 4
1
Goblet Squat
4 Sets
12 Reps
@8.5
2
Seated Hamstring Curl
4 Sets
8-10 Reps
@9
3
Leg Extension
4 Sets
10-12 Reps
@9
4
Landmine Oblique Twist
3 Sets
16-20 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@8
Day 5
1
Arnold Press
1 Set
3 Sets
10-12 Reps
8-10 Reps
@8
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
3
Upright Row (Cable)
3 Sets
10-12 Reps
@8
4
Superman
3 Sets
15+ Reps
@8
5
Lu Raise
3 Sets
12-15 Reps
@8
6
Face Away Cable Curl
3 Sets
15+ Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
15+ Reps
@8