Old School Size and Strength
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Build Old School Strength, Old School Muscle, With Old School Training!
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(20 ratings)
PROGRAM DESCRIPTION
The Old School Strength and Size Program is Peter Khatcherians go to training system for adding massive amounts of muscle and strength for intermediate and advanced lifters.
The principles are based on both old school strength training methods, as well as higher volume bodybuilding methods of the pumping iron era.
Bodybuilders in the 60's and 70's were both brutality strong and had physiques that many will argue as the greatest in the history of bodybuilding.
If you want to have a physique like a classic old school bodybuilder but also want the strength that comes with it, this is for you!
Learn more about Pete Khatcherian's training principles on his popular YouTube channel with 200K subscribers.
PROGRAM OVERVIEW
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Days Per Week5 days
- Time Per Workout60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 5-6
2
Pull-Up
3
5 reps
RPE 5-6
3
Overhead Press (Barbell)
3
5 reps
RPE 5-6
4
Barbell Row
3
5 reps
RPE 5-6
5
Bicep Curl (Barbell)
3
5 reps
RPE 5-6
6
Lying Tricep Extension
3
5 reps
RPE 5-6
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8-9
2
Weighted Wide Grip Pull-Up
6
6 reps
RPE 8-9
3
Overhead Press (Barbell)
4
8 reps
RPE 8-9
4
Barbell Row
4
8 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
8 reps
RPE 9
6
Lying Tricep Extension
5
8 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Wide Grip Pull-Up
5
5 reps
RPE 8-9
3
Overhead Press (Barbell)
5
5 reps
RPE 8-9
4
Barbell Row
5
5 reps
RPE 8-9
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension
5
5 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 5-6
2
Pull-Up
3
5 reps
RPE 5-6
3
Overhead Press (Barbell)
3
5 reps
RPE 5-6
4
Barbell Row
3
5 reps
RPE 5-6
5
Bicep Curl (Barbell)
3
5 reps
RPE 5-6
6
Lying Tricep Extension
3
5 reps
RPE 5-6
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 5-6
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 5-6
3
Leg Press
2
10 reps
RPE 5-6
4
Seated Calf Raise
4
10 reps
RPE 5-6
5
Shrug (Barbell)
4
10 reps
RPE 5-6
6
Decline Bench Press (Barbell)
2
10 reps
RPE 5-6
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-9
3
Leg Press
5
10-20 reps
RPE 8
4
Seated Calf Raise
5
10-20 reps
RPE 9-10
5
Shrug (Barbell)
5
10-20 reps
RPE 8
6
Decline Bench Press (Barbell)
3
10-20 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 5-6
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 5-6
3
Leg Press
2
10 reps
RPE 5-6
4
Seated Calf Raise
4
10 reps
RPE 5-6
5
Shrug (Barbell)
4
10 reps
RPE 5-6
6
Decline Bench Press (Barbell)
2
10 reps
RPE 5-6
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
RPE 5-6
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2A
T-Bar Row
4
10 reps
RPE 5-6
2B
Chest Fly (Dumbbell)
4
10 reps
RPE 5-6
3
Pullover (Dumbbell)
3
10 reps
RPE 5-6
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
2
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
6
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
1
10 reps
10 reps
10 reps
-
-
RPE 9-10
1B
Chin-Up (Bodyweight)
5
AMRAP
-
2A
T-Bar Row
6
10-15 reps
RPE 8-9
2B
Chest Fly (Dumbbell)
6
10-15 reps
RPE 8-9
3
Pullover (Dumbbell)
5
10-20 reps
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
RPE 5-6
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 5-6
2A
T-Bar Row
4
10 reps
RPE 5-6
2B
Chest Fly (Dumbbell)
4
10 reps
RPE 5-6
3
Pullover (Dumbbell)
3
10 reps
RPE 5-6
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 5-6
2
Hamstring Curl
3
10 reps
RPE 5-6
3
Hack Squat
4
10 reps
RPE 5-6
4
Standing Calf Raise
4
10 reps
RPE 5-6
5
Hanging Leg Raise
4
10 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2
10 reps
10 reps
-
RPE 9-10
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2
10 reps
10 reps
-
RPE 9-10
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2
10 reps
10 reps
-
RPE 9-10
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2
10 reps
10 reps
-
RPE 9-10
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2
10 reps
10 reps
-
RPE 9-10
2
Hamstring Curl
5
10-20 reps
RPE 8-9
3
Hack Squat
6
10-15 reps
RPE 8-9
4
Standing Calf Raise
6
10-20 reps
RPE 9-10
5
Hanging Leg Raise
5
AMRAP
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 5-6
2
Hamstring Curl
3
10 reps
RPE 5-6
3
Hack Squat
4
10 reps
RPE 5-6
4
Standing Calf Raise
4
10 reps
RPE 5-6
5
Hanging Leg Raise
4
10 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
2
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 5-6
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 5-6
2B
Upright Row (Barbell)
3
12 reps
RPE 5-6
3A
Bicep Curl (Dumbbell)
3
12 reps
RPE 5-6
3B
Tricep Pushdown (Cable)
3
12 reps
RPE 5-6
4A
Tricep Extension (Dumbbell)
3
12 reps
RPE 5-6
4B
Cable Bicep Curl
3
12 reps
RPE 5-6
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
1
10 reps
10 reps
-
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Upright Row (Barbell)
4
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
5
12 reps
RPE 9
3B
Tricep Pushdown (Cable)
5
12 reps
RPE 9
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 9-10
4B
Cable Bicep Curl
4
15 reps
RPE 9-10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 5-6
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 5-6
2B
Upright Row (Barbell)
3
12 reps
RPE 5-6
3A
Bicep Curl (Dumbbell)
3
12 reps
RPE 5-6
3B
Tricep Pushdown (Cable)
3
12 reps
RPE 5-6
4A
Tricep Extension (Dumbbell)
3
12 reps
RPE 5-6
4B
Cable Bicep Curl
3
12 reps
RPE 5-6
Unlock with
by subscribing on the appPRO
WHAT PEOPLE ARE SAYING(20 ratings)
Only ratings with written feedback are displayed here.
4.37 / 5
DerekAge 31, Man
a month ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program so far! I’ve seen some significant improvement in my muscle mass and strength. Overall calorie burn has increased as well. The second leg day really burns!!
CjAge 39, Man
3 months ago
5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great program so far!