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OSFB ##Old school Full body

by Mk

Program Description

Novice friendly from the oldschool style bodybuilding

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 02, 2026 09:13
  • Last Edited
    Feb 02, 2026 09:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
17%
Front Delts
14.9%
Abs
10.6%
Chest
10.6%
Lats
8.5%
Middle Delts
6.4%
Upper Back
6.4%
Biceps
4.3%
Quadriceps
4.3%
Glutes
4.3%
Hamstrings
4.3%
Calves
4.3%
Forearms
2.1%
Adductors
2.1%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 8
2
Behind-the-Neck Push Press
2
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Behind-the-Neck Lat Pulldown
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
9
Squat (Barbell)
2
10 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 8
11
Sit Up
3
25 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
10 Reps
@8
2
Behind-the-Neck Push Press
2 Sets
10 Reps
@8
3
Bench Press (Smith Machine)
2 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8
5
Pullover (Dumbbell)
2 Sets
10 Reps
@8
6
Behind-the-Neck Lat Pulldown
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
8
Overhead Tricep Extension (Dumbbell)
2 Sets
10 Reps
@8
9
Squat (Barbell)
2 Sets
10 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Sit Up
3 Sets
25 Reps
@8
Day 2
1
Overhead Press (Barbell)
2 Sets
10 Reps
@8
2
Behind-the-Neck Push Press
2 Sets
10 Reps
@8
3
Bench Press (Smith Machine)
2 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8
5
Pullover (Dumbbell)
2 Sets
10 Reps
@8
6
Behind-the-Neck Lat Pulldown
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
8
Overhead Tricep Extension (Dumbbell)
2 Sets
10 Reps
@8
9
Squat (Barbell)
2 Sets
10 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Sit Up
3 Sets
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
2 Sets
10 Reps
@8
2
Behind-the-Neck Push Press
2 Sets
10 Reps
@8
3
Bench Press (Smith Machine)
2 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8
5
Pullover (Dumbbell)
2 Sets
10 Reps
@8
6
Behind-the-Neck Lat Pulldown
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
8
Overhead Tricep Extension (Dumbbell)
2 Sets
10 Reps
@8
9
Squat (Barbell)
2 Sets
10 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Sit Up
3 Sets
25 Reps
@8