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
Jun 18, 2025 10:08

Summary

Unleash your inner strength with the "Old Fashioned" workout program, a comprehensive 8-week training plan designed for serious lifters. Comprising four focused sessions each week, this program emphasizes classic compound movements like the bench press, squat, and overhead press to build muscle and boost overall power. Tailored for garage gym enthusiasts, you'll engage major muscle groups with high-intensity sets that push your limits. Get ready to forge a resilient physique and reclaim the fundamentals of strength training!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

1 reps

85%

Bench Press (Barbell)

5 reps

75%

Kroc Row

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

1 reps

85%

Bench Press (Barbell)

5 reps

75%

Kroc Row

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

1 reps

85%

Bench Press (Barbell)

5 reps

75%

Kroc Row

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

1 reps

85%

Bench Press (Barbell)

5 reps

75%

Kroc Row

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

1 reps

85%

Bench Press (Barbell)

5 reps

75%

Kroc Row

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

1 reps

85%

Bench Press (Barbell)

5 reps

75%

Kroc Row

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

1 reps

85%

Bench Press (Barbell)

5 reps

75%

Kroc Row

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

1 reps

85%

Bench Press (Barbell)

5 reps

75%

Kroc Row

15 reps

RPE 7.5

Day 2

Squat (Barbell)

1 reps

85%

Squat (Barbell)

5 reps

75%

Leg Curl

10 reps

RPE 7.5

Day 2

Squat (Barbell)

1 reps

85%

Squat (Barbell)

5 reps

75%

Leg Curl

10 reps

RPE 7.5

Day 2

Squat (Barbell)

1 reps

85%

Squat (Barbell)

5 reps

75%

Leg Curl

10 reps

RPE 7.5

Day 2

Squat (Barbell)

1 reps

85%

Squat (Barbell)

5 reps

75%

Leg Curl

10 reps

RPE 7.5

Day 2

Squat (Barbell)

1 reps

85%

Squat (Barbell)

5 reps

75%

Leg Curl

10 reps

RPE 7.5

Day 2

Squat (Barbell)

1 reps

85%

Squat (Barbell)

5 reps

75%

Leg Curl

10 reps

RPE 7.5

Day 2

Squat (Barbell)

1 reps

85%

Squat (Barbell)

5 reps

75%

Leg Curl

10 reps

RPE 7.5

Day 2

Squat (Barbell)

1 reps

85%

Squat (Barbell)

5 reps

75%

Leg Curl

10 reps

RPE 7.5

Day 3

Overhead Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 3

Overhead Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 3

Overhead Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 3

Overhead Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 3

Overhead Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 3

Overhead Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 3

Overhead Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 3

Overhead Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 4

Deadlift (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

75%

Seated Calf Raise

10 reps

RPE 7.5

Day 4

Deadlift (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

75%

Seated Calf Raise

10 reps

RPE 7.5

Day 4

Deadlift (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

75%

Seated Calf Raise

10 reps

RPE 7.5

Day 4

Deadlift (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

75%

Seated Calf Raise

10 reps

RPE 7.5

Day 4

Deadlift (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

75%

Seated Calf Raise

10 reps

RPE 7.5

Day 4

Deadlift (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

75%

Seated Calf Raise

10 reps

RPE 7.5

Day 4

Deadlift (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

75%

Seated Calf Raise

10 reps

RPE 7.5

Day 4

Deadlift (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

75%

Seated Calf Raise

10 reps

RPE 7.5

Day 1

Bench Press (Barbell)

5 Sets

1 Reps

85%

Bench Press (Barbell)

5 Sets

5 Reps

75%

Kroc Row

4 Sets

15 Reps

@7.5

Day 2

Squat (Barbell)

5 Sets

1 Reps

85%

Squat (Barbell)

5 Sets

5 Reps

75%

Leg Curl

4 Sets

10 Reps

@7.5

Day 3

Overhead Press (Barbell)

5 Sets

1 Reps

85%

Overhead Press (Barbell)

5 Sets

5 Reps

75%

Pull-Up (Bodyweight)

4 Sets

AMRAP

@10

Day 4

Deadlift (Barbell)

5 Sets

1 Reps

85%

Deadlift (Barbell)

5 Sets

5 Reps

75%

Seated Calf Raise

4 Sets

10 Reps

@7.5