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BoostcampPNG

Old School BB

by Kwamé Olivers

Program Description

For all lifitng levels. A fun program for packing on some mass.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 03:02
  • Last Edited
    Feb 09, 2025 03:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Barbell)
4
-
3
T-Bar Row
3
-
4
Bicep Curl (Barbell)
3
-
5
Dip (Bodyweight)
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Lat Pulldown
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Barbell Row
3
-
4
Leg Curl
3
-
5
French Press
3
-
6
Calf Raise (Leg Press)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Bench Press (Barbell)
4 Sets
-
3
T-Bar Row
3 Sets
-
4
Bicep Curl (Barbell)
3 Sets
-
5
Dip (Bodyweight)
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Lat Pulldown
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Dumbbell)
4 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-
Day 3
1
Squat (Smith Machine)
3 Sets
-
2
Incline Bench Press (Barbell)
4 Sets
-
3
Barbell Row
3 Sets
-
4
Leg Curl
3 Sets
-
5
French Press
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-