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BoostcampPNG

Old School BIG SCHOOL

by David.nlab
2 athletes joined

Program Description

Hipertrofia y ganancia de fuerza.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2024 02:39
  • Last Edited
    Oct 09, 2024 01:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
4
10-12 reps
RPE 8
3
Overhead Press (Machine)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
4
Barbell Row
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Single Leg Deadlift
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
3
10 reps
8 reps
RPE 8
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 8
5
Shrug (Barbell)
4
10-20 reps
RPE 9
6
Neck Extension
3
12+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
T-Bar Row
4
10-12 reps
RPE 9
4
Chest Fly (Machine)
4
12 reps
RPE 9
5
Dumbbell Bench Pullover
3
12-15 reps
RPE 9
6
Pendlay Row
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Leg Extension
4
10-12 reps
RPE 9
4
Landmine Oblique Twist
3
16-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
3
10-12 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3
Upright Row (Cable)
3
10-12 reps
RPE 8
4
Superman
3
15+ reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
15+ reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15+ reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@8
@9
2
Wide Grip Pull-Up
4 Sets
10-12 Reps
@8
3
Overhead Press (Machine)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@8
@9
4
Barbell Row
1 Set
3 Sets
10-12 Reps
6-8 Reps
@8
@9
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lying Tricep Extension (Barbell)
3 Sets
15-18 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@8
@9
2
Single Leg Deadlift
1 Set
3 Sets
10-12 Reps
8-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
3 Sets
10 Reps
8 Reps
@8
@9
4
Standing Calf Raise
4 Sets
15-20 Reps
@8
5
Shrug (Barbell)
4 Sets
10-20 Reps
@9
6
Neck Extension
3 Sets
12+ Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@9
3
T-Bar Row
4 Sets
10-12 Reps
@9
4
Chest Fly (Machine)
4 Sets
12 Reps
@9
5
Dumbbell Bench Pullover
3 Sets
12-15 Reps
@9
6
Pendlay Row
3 Sets
12 Reps
@9
Day 4
1
Goblet Squat
4 Sets
12 Reps
@8.5
2
Seated Hamstring Curl
4 Sets
8-10 Reps
@9
3
Leg Extension
4 Sets
10-12 Reps
@9
4
Landmine Oblique Twist
3 Sets
16-20 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@8
Day 5
1
Arnold Press
1 Set
3 Sets
10-12 Reps
8-10 Reps
@8
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
3
Upright Row (Cable)
3 Sets
10-12 Reps
@8
4
Superman
3 Sets
15+ Reps
@8
5
Lu Raise
3 Sets
12-15 Reps
@8
6
Face Away Cable Curl
3 Sets
15+ Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
15+ Reps
@8