logo
BoostcampPNG

Old School Training

by Carlos V.

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2025 08:34
  • Last Edited
    Feb 02, 2025 07:26
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4B
Bench Press (Dumbbell)
3
AMRAP
RPE 10
5
Cable Crossover
3
10-12 reps
RPE 10
6
Push Up
1
60+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4B
Bench Press (Dumbbell)
3
AMRAP
RPE 10
5
Cable Crossover
3
10-12 reps
RPE 9
6
Push Up
1
60+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Cheat Lateral Raise
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
4A
Incline Tricep Power Bomb
3
10 reps
RPE 10
4B
Spider Curl
3
AMRAP
RPE 10
5
Chin-Up (Bodyweight)
1
30+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Cossack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
4
Good Morning
3
10 reps
RPE 7
5
Kettlebell Swing
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
6A
Glute-Ham Raise
3
10 reps
RPE 10
6B
Glute Hyperextension
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Zercher Squat (Barbell)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
10-12 reps
RPE 9
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5B
Reverse Lunge (Dumbbell)
3
AMRAP
RPE 10
6
Goblet Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Zercher Squat (Barbell)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
10-12 reps
RPE 9
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5B
Reverse Lunge (Dumbbell)
3
AMRAP
RPE 10
6
Goblet Squat
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4B
Bench Press (Dumbbell)
3
AMRAP
RPE 10
5
Cable Crossover
3
10-12 reps
RPE 9
6
Push Up
1
60+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Cheat Lateral Raise
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
4A
Incline Tricep Power Bomb
3
10 reps
RPE 10
4B
Spider Curl
3
AMRAP
RPE 10
5
Chin-Up (Bodyweight)
1
30+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5B
Front Raise
3
AMRAP
RPE 10
6
3-Way Plate Press Out
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5B
Front Raise
3
AMRAP
RPE 10
6
3-Way Plate Press Out
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Zercher Squat (Barbell)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
10-12 reps
RPE 9
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5B
Reverse Lunge (Dumbbell)
3
AMRAP
RPE 10
6
Goblet Squat
1
AMRAP
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4B
Bench Press (Dumbbell)
3
AMRAP
RPE 10
5
Cable Crossover
3
10-12 reps
RPE 9
6
Push Up
1
60+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Dip (Bodyweight)
3
8-10 reps
RPE 8
3
Underhand Lat Pulldown
3
10-12 reps
RPE 10
4
Shrug (Barbell)
3
10-12 reps
RPE 10
5A
One Arm Bent Over Row
3
10 reps
RPE 10
5B
Pullover (Dumbbell)
3
AMRAP
RPE 10
6
Pull-Up (Bodyweight)
1
60+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Dip (Bodyweight)
3
8-10 reps
RPE 8
3
Underhand Lat Pulldown
3
10-12 reps
RPE 10
4
Shrug (Barbell)
3
10-12 reps
RPE 10
5A
One Arm Bent Over Row
3
10 reps
RPE 10
5B
Pullover (Dumbbell)
3
AMRAP
RPE 10
6
Pull-Up (Bodyweight)
1
60+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5B
Front Raise
3
AMRAP
RPE 10
6
3-Way Plate Press Out
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Zercher Squat (Barbell)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
10-12 reps
RPE 9
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5B
Reverse Lunge (Dumbbell)
3
AMRAP
RPE 10
6
Goblet Squat
1
AMRAP
30%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Cossack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
4
Good Morning
3
8 reps
RPE 7
5A
Glute-Ham Raise
3
10 reps
RPE 10
5B
Glute Hyperextension
3
AMRAP
RPE 10
6
Kettlebell Swing
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Cossack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
4
Good Morning
3
8 reps
RPE 7
5A
Glute-Ham Raise
3
10 reps
RPE 10
5B
Glute Hyperextension
3
AMRAP
RPE 10
6
Kettlebell Swing
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Dip (Bodyweight)
3
8-10 reps
RPE 8
3
Underhand Lat Pulldown
3
10-12 reps
RPE 10
4
Shrug (Barbell)
3
10-12 reps
RPE 10
5A
One Arm Bent Over Row
3
10 reps
RPE 10
5B
Pullover (Dumbbell)
3
AMRAP
RPE 10
6
Pull-Up (Bodyweight)
1
60+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5B
Front Raise
3
AMRAP
RPE 10
6
3-Way Plate Press Out
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Cheat Lateral Raise
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
4A
Incline Tricep Power Bomb
3
10 reps
RPE 10
4B
Spider Curl
3
AMRAP
RPE 10
5
Chin-Up (Bodyweight)
1
30+ reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Barbell Row
5 Sets
10-15 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Dumbbell)
3 Sets
10 Reps
@10
4B
Bench Press (Dumbbell)
3 Sets
AMRAP
@10
5
Cable Crossover
3 Sets
10-12 Reps
@10
6
Push Up
1 Set
60+ Reps
@10
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Zercher Squat (Barbell)
3 Sets
10-12 Reps
@9
4
Step-Up (Weighted)
3 Sets
10-12 Reps
@9
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@10
5B
Reverse Lunge (Dumbbell)
3 Sets
AMRAP
@10
6
Goblet Squat
1 Set
AMRAP
@10
Day 3
1
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
3
Arnold Press
3 Sets
10-12 Reps
@10
4
Dumbbell High Pull
3 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5B
Front Raise
3 Sets
AMRAP
@10
6
3-Way Plate Press Out
1 Set
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
3
Underhand Lat Pulldown
3 Sets
10-12 Reps
@10
4
Shrug (Barbell)
3 Sets
10-12 Reps
@10
5A
One Arm Bent Over Row
3 Sets
10 Reps
@10
5B
Pullover (Dumbbell)
3 Sets
AMRAP
@10
6
Pull-Up (Bodyweight)
1 Set
60+ Reps
@10
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Cossack Squat
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@10
4
Good Morning
3 Sets
8 Reps
@7
5A
Glute-Ham Raise
3 Sets
10 Reps
@10
5B
Glute Hyperextension
3 Sets
AMRAP
@10
6
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
@7
@8
@9
@9
@10
Day 6
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Cheat Lateral Raise
3 Sets
8-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
4A
Incline Tricep Power Bomb
3 Sets
10 Reps
@10
4B
Spider Curl
3 Sets
AMRAP
@10
5
Chin-Up (Bodyweight)
1 Set
30+ Reps
@10