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OLDSCHOOL BOY

by ali Z.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 23, 2024 02:29
  • Last Edited
    Jun 18, 2025 09:03

Summary

Unleash your inner strength with the OLDSCHOOL BOY program, a comprehensive 5-week training regimen designed for serious lifters. Comprising five days of intense workouts each week, this program focuses on building muscle and power through classic exercises like the Seated Military Press and Lying Side Lateral Raise. With a mix of supersets and targeted movements, you'll sculpt your shoulders and arms while enhancing overall strength. Get ready to push your limits and redefine your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Week 1
1 / 5 Weeks
Day 5
1
Seated Military Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Lying Side Lateral Raise
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Partial Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5A
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5B
Seated Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6A
Rear Delt Fly (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Overhead Extension (EZ Bar)
1 Set
1 Set
12 Reps
8 Reps
-
-
8A
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
8 Reps
-
-
8B
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
8 Reps
-
-
9
Single Arm Overhead Tricep Extension
1 Set
2 Sets
12 Reps
8 Reps
-
-
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
11 Reps
5 Reps
-
@8
-
2
T-Bar Row
1 Set
-
3
Deadlift (Barbell)
1 Set
-
4
Seated Row (Cable)
1 Set
-
5
Lying Reverse Fly
1 Set
-
6
Incline Curl (Dumbbell)
1 Set
-
7
Spider Curl
1 Set
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Seated Military Press (Smith Machine)
2 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
lateral raise both arms
3 Sets
-
5
Chest Fly (Machine)
3 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Lying Leg Curl
5 Sets
-
7
Standing Calf Raise
3 Sets
-
Day 4
1
Decline Bench Press (Barbell)
3 Sets
-
2
Front Raise
3 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Lying Side Lateral Raise
3 Sets
-
5
Seated Dip (Machine)
3 Sets
-