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I am Old School
by
13 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
May 07, 2024 10:23
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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
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
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
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
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
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
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
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
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
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
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
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