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Old Fashioned
by Colwyn J.
Program Description
Inspired by Alex Bromley. Add weight to your lifts and also get jacked. But make it simple. Here you go. No fluff or unnecessary anything. Yolked to the gills like a train. Each week, only add weight if the weight the previous week was EASY. This is an easy scheme to screw your self over with, so do not be over confident.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Mar 28, 2024 05:13
Last Edited
May 14, 2024 03:13
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5