OLDSCHOOL BOY
build muscleee
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Seated Military Press (Smith Machine) | 2 | 0 reps |
| 3 | Chest Press (Machine) | 3 | 0 reps |
| 4 | lateral raise both arms | 3 | 0 reps |
| 5 | Chest Fly (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 8 reps | — |
| 1 | 11 reps | @8 | ||
| 1 | 5 reps | — | ||
| 2 | T-Bar Row | 1 | 0 reps | — |
| 3 | Deadlift (Barbell) | 1 | 0 reps | — |
| 4 | Seated Row (Cable) | 1 | 0 reps | — |
| 5 | Lying Reverse Fly | 1 | 0 reps | — |
| 6 | Incline Curl (Dumbbell) | 1 | 0 reps | — |
| 7 | Spider Curl | 1 | 0 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Squat (Smith Machine) | 3 | 0 reps |
| 3 | Leg Press (45 Degrees) | 3 | 0 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 5 | Hip Adductor (Machine) | 3 | 0 reps |
| 6 | Lying Leg Curl | 5 | 0 reps |
| 7 | Standing Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Bench Press (Barbell) | 3 | 0 reps |
| 2 | Front Raise | 3 | 0 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 0 reps |
| 4 | Lying Side Lateral Raise | 3 | 0 reps |
| 5 | Seated Dip (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 8 reps | ||
| 2 | Lying Side Lateral Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 8 reps | ||
| 3 | Partial Lateral Raise (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 8 reps | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 5A | Front Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5B | Seated Front Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 6A | Rear Delt Fly (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 8 reps | ||
| 6B | Reverse Pec Deck | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Overhead Extension (EZ Bar) | 1 | 12 reps |
| 1 | 8 reps | ||
| Superset | |||
| 8A | Tricep Rope Push Down (Cable) | 1 | 12 reps |
| 1 | 8 reps | ||
| 8B | Overhead Tricep Extension (Cable) | 1 | 12 reps |
| 1 | 8 reps | ||
| 9 | Single Arm Overhead Tricep Extension | 1 | 12 reps |
| 2 | 8 reps | ||
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, OLDSCHOOL BOY is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
OLDSCHOOL BOY is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
OLDSCHOOL BOY is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
