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OLD SCHOOL BLOCK

by John O.
1 athletes joined

Program Description

Powerbuliding

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 04:31
  • Last Edited
    Jun 18, 2025 11:26

Summary

Unleash your inner strength with the OLD SCHOOL BLOCK program, a 4-week journey designed for serious lifters looking to build muscle and power. Training four days a week, you'll focus on classic compound movements like the bench press and squat, complemented by targeted accessory work to sculpt your physique. This program is perfect for those who thrive in a garage gym environment, utilizing minimal equipment to achieve maximum results. Get ready to push your limits and redefine your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.2%
Quadriceps
11.7%
Triceps
9.8%
Glutes
9.4%
Hamstrings
8.8%
Upper Back
7.7%
Biceps
6.8%
Middle Delts
6.5%
Front Delts
6.4%
Lats
5.9%
Lower Back
4.2%
Chest
4.1%
Rear Delts
2.4%
Adductors
2.1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
65%
2
Bench Press (Barbell)
3
10 reps
50%
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
60%
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
70%
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
55%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Row
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
65%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
3
5 reps
60%
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
3
3 reps
70%
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
55%
2
Glute-Ham Raise
3
5 reps
RPE 8
3
Row
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10 reps
65%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
60%
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
85%
2
Overhead Press (Barbell)
3
3 reps
70%
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
55%
2
Lat Pulldown
3
10 reps
RPE 8
3
Row
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
65%
2
Deadlift (Barbell)
3
10 reps
50%
3
Goblet Squat
3
10 reps
RPE 8
4
Reverse Hyperextension
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
3
5 reps
60%
3
Goblet Squat
3
10 reps
RPE 8
4
Reverse Hyperextension
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Deadlift (Barbell)
3
3 reps
70%
3
Goblet Squat
3
10 reps
RPE 8
4
Reverse Hyperextension
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
55%
2
Reverse Hyperextension
3
10 reps
RPE 8
3
Row
1
30 mins
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
10 Reps
65%
2
Bench Press (Barbell)
3 Sets
10 Reps
50%
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Face Pull
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
10 Reps
65%
2
Squat (Barbell)
3 Sets
10 Reps
50%
3
Leg Extension
3 Sets
10 Reps
@8
4
Lying Leg Curl
3 Sets
10 Reps
@8
5
Hanging Leg Raise
3 Sets
10 Reps
@8
6
Cable Crunch
3 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
10 Reps
65%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
10 Reps
65%
2
Deadlift (Barbell)
3 Sets
10 Reps
50%
3
Goblet Squat
3 Sets
10 Reps
@8
4
Reverse Hyperextension
3 Sets
10 Reps
@8
5
Hanging Leg Raise
3 Sets
10 Reps
@8
6
Cable Crunch
3 Sets
10 Reps
@8