I am Old School | Workout Programs | Boostcamp App |

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

Jul 23, 2024 11:12

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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