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I am Old School

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16 athletes joined

Program Description

Old school inspired program that utilizes concepts from the golden era of bodybuilding.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2024 08:53
  • Last Edited
    Jun 18, 2025 10:25

Summary

Unleash your inner champion with "I am Old School," a 12-week program designed for those who appreciate the fundamentals of strength training. Committed to three days a week, this program focuses on classic movements that build muscle and enhance functional strength. Each session combines supersets and high-intensity techniques, pushing you to your limits while targeting major muscle groups like chest, back, and legs. Perfect for garage gym enthusiasts, this program will rekindle your passion for lifting and help you achieve impressive gains. Get ready to embrace the grind and transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Dips Between Chairs
2 Sets
-
2
Chin-Up (Bodyweight)
2 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Neck Curl
2 Sets
-
5
Chest Supported Row (Dumbbell)
2 Sets
-
6
Neck Extension
2 Sets
-
7
Pullover (Dumbbell)
2 Sets
-
8
Decline Crunch (Weighted)
2 Sets
-
Day 2
1
Tibia Raise
2 Sets
-
2
Standing Calf Raise
2 Sets
-
3
Nordic Curl
2 Sets
-
4
Sissy Squat
2 Sets
-
5
ATG Split Squat
2 Sets
-
6
Back Extension
2 Sets
-
7
Side Bend (Dumbbell)
2 Sets
-
8
Seated Calf Raise
2 Sets
-
Day 3
1
Powell Raise
2 Sets
-
2
Neck Side Curl
2 Sets
-
3
Skull Crusher
2 Sets
-
4
Hammer Curl
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Hanging Leg Raise
2 Sets
-
7
Overhead Extension (Dumbbell)
2 Sets
-
8
Incline Curl (Dumbbell)
2 Sets
-