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Back to basics old school size and strength

by Nick C.
1 athletes joined

Program Description

This programme is an old school method used by strength athletes and bodybuilders to build size and strength using basic compound movements for full body workouts. It has 3 phases to allow athletes to build a base before progressing to more exercises and higher volumes. It incorporates the the tired and tested 5x5 system which has been used for years to build a good amount of strength and size. My recommendation is if your a total beginner try something like starting strength before doing this program but if you have a solid consistent year or two of training or are looking for a no fluff basic program this could be just what you looking for. My suggestion is this program is best suited for people trying gain size and strength. Hard work plenty of food and good recovery and you should be golden.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 04, 2024 06:13
  • Last Edited
    May 09, 2024 05:42
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
-
RPE 8.5
2
Front Squat (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Bench Press (Close Grip)
4
1
5 reps
5 reps
-
RPE 8.5
5
Bicep Curl (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Pendlay Row
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
-
RPE 8.5
2
Front Squat (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Bench Press (Close Grip)
4
1
5 reps
5 reps
-
RPE 8.5
5
Bicep Curl (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Pendlay Row
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
-
RPE 8.5
2
Front Squat (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Bench Press (Close Grip)
4
1
5 reps
5 reps
-
RPE 8.5
5
Bicep Curl (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Pendlay Row
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
-
RPE 8.5
2
Front Squat (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Bench Press (Close Grip)
4
1
5 reps
5 reps
-
RPE 8.5
5
Bicep Curl (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Pendlay Row
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
-
RPE 8.5
2
Front Squat (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Hack Squat
4
1
1
5 reps
5 reps
-
RPE 8.5
-
4
Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
5
Incline Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Bench Press (Close Grip)
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
8
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
-
RPE 8.5
2
Front Squat (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Hack Squat
4
1
1
5 reps
5 reps
-
RPE 8.5
-
4
Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
5
Incline Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Bench Press (Close Grip)
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
8
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
-
RPE 8.5
2
Front Squat (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Hack Squat
4
1
1
5 reps
5 reps
-
RPE 8.5
-
4
Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
5
Incline Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Bench Press (Close Grip)
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
8
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
-
RPE 8.5
2
Front Squat (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Hack Squat
4
1
1
5 reps
5 reps
-
RPE 8.5
-
4
Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
5
Incline Bench Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Bench Press (Close Grip)
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
8
Abs Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Romanian Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Dip (Weighted)
4
1
5 reps
5 reps
-
RPE 8.5
5
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Romanian Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Dip (Weighted)
4
1
5 reps
5 reps
-
RPE 8.5
5
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Romanian Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Dip (Weighted)
4
1
5 reps
5 reps
-
RPE 8.5
5
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Romanian Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Dip (Weighted)
4
1
5 reps
5 reps
-
RPE 8.5
5
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Upright Row (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Standing Behind Neck Shoulder Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Bent Over Row (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
5
Bicep Curl (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Skull Crusher
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Upright Row (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Standing Behind Neck Shoulder Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Bent Over Row (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
5
Bicep Curl (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Skull Crusher
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Upright Row (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Standing Behind Neck Shoulder Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Bent Over Row (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
5
Bicep Curl (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Skull Crusher
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Upright Row (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Standing Behind Neck Shoulder Press (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
4
Bent Over Row (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
5
Bicep Curl (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Skull Crusher
4
1
5 reps
5 reps
-
RPE 8.5
7
Standing Calf Raise
3
20 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Shrug (Barbell)
5
5 reps
-
3
Good Morning
5
5 reps
-
4
Hammer Curl
5
5 reps
-
5
Overhead Extension (Dumbbell)
5
5 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Shrug (Barbell)
5
5 reps
-
3
Good Morning
5
5 reps
-
4
Hammer Curl
5
5 reps
-
5
Overhead Extension (Dumbbell)
5
5 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Shrug (Barbell)
5
5 reps
-
3
Good Morning
5
5 reps
-
4
Hammer Curl
5
5 reps
-
5
Overhead Extension (Dumbbell)
5
5 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Shrug (Barbell)
5
5 reps
-
3
Good Morning
5
5 reps
-
4
Hammer Curl
5
5 reps
-
5
Overhead Extension (Dumbbell)
5
5 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Rack Pull (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Shrug (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Good Morning
6
5 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Rack Pull (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Shrug (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Good Morning
6
5 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Rack Pull (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Shrug (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Good Morning
6
5 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
2
Rack Pull (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
3
Shrug (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
4
1
5 reps
5 reps
-
RPE 8.5
6
Good Morning
6
5 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Kettlebell Swing
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@8
@8.5
4
Abs Crunch (Weighted)
3 Sets
10 Reps
-