logo
Old School Bodybuilding
by Anonymouppp
Program Description
This is a Old School Bodybuilding program. Heavily inspired by the silver era. So of course this program is a full body. Inspired by bodybuilders like Leroy Colbert, Steve Reeves, Reg Park and more. I use machines and newer/ Meta exercises combined with old school barbell and dumbbell exercises. For Intermediate lifters. We use simple double progressions here. Example: reps range is 5-8 Week 1- 5 reps Week 2- 6 reps Week 3-7 reps Week 4-8 reps Week 5- add weight and back to 5 reps. Workouts are long and grueling but the rest time let's you relax. Enjoy this beast of a program.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Jun 04, 2024 11:23
Last Edited
Jun 12, 2024 10:09
down_app
Week 1
1 / 12 Weeks
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-8 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-9 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
1B
Single Arm Iso Row
3 Sets
7-10 Reps
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
8-12 Reps
4
Hack Squat
3 Sets
5-8 Reps
5
Back Extension (Weighted)
3 Sets
8-12 Reps
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
2B
Hammer Curl
3 Sets
8-12 Reps
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
5
Leg Extension
3 Sets
10-15 Reps
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
1B
T-Bar Row
3 Sets
8-12 Reps
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Y Raise
3 Sets
8-12 Reps
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
5
Seated Hamstring Curl
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
10-15 Reps