Program Description
Old school inspired program that utilizes concepts from the golden era of bodybuilding.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 18, 2024 08:53
- Last EditedJul 23, 2024 11:12
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 Chairs2 Sets
2
Chin-Up (Bodyweight)2 Sets
3
Incline Bench Press (Dumbbell)2 Sets
4
Neck Curl2 Sets
5
Chest Supported Row (Dumbbell)2 Sets
6
Neck Extension2 Sets
7
Pullover (Dumbbell)2 Sets
8
Decline Crunch (Weighted)2 Sets
Day 2
1
Tibia Raise2 Sets
2
Standing Calf Raise2 Sets
3
Nordic Curl2 Sets
4
Sissy Squat2 Sets
5
ATG Split Squat2 Sets
6
Back Extension2 Sets
7
Side Bend (Dumbbell)2 Sets
8
Seated Calf Raise2 Sets
Day 3
1
Powell Raise2 Sets
2
Neck Side Curl2 Sets
3
Skull Crusher2 Sets
4
Hammer Curl2 Sets
5
Lateral Raise (Dumbbell)2 Sets
6
Hanging Leg Raise2 Sets
7
Overhead Extension (Dumbbell)2 Sets
8
Incline Curl (Dumbbell)2 Sets