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I am Old School

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16 athletes joined

Program Description

Old school inspired program that utilizes concepts from the golden era of bodybuilding.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2024 08:53
  • Last Edited
    Jul 23, 2024 11:12
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
2
-
2
Chin-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Neck Curl
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Neck Extension
2
-
7
Pullover (Dumbbell)
2
-
8
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibia Raise
2
-
2
Standing Calf Raise
2
-
3
Nordic Curl
2
-
4
Sissy Squat
2
-
5
ATG Split Squat
2
-
6
Back Extension
2
-
7
Side Bend (Dumbbell)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
2
-
2
Neck Side Curl
2
-
3
Skull Crusher
2
-
4
Hammer Curl
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Hanging Leg Raise
2
-
7
Overhead Extension (Dumbbell)
2
-
8
Incline Curl (Dumbbell)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Dips Between Chairs
2 Sets
-
2
Chin-Up (Bodyweight)
2 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Neck Curl
2 Sets
-
5
Chest Supported Row (Dumbbell)
2 Sets
-
6
Neck Extension
2 Sets
-
7
Pullover (Dumbbell)
2 Sets
-
8
Decline Crunch (Weighted)
2 Sets
-
Day 2
1
Tibia Raise
2 Sets
-
2
Standing Calf Raise
2 Sets
-
3
Nordic Curl
2 Sets
-
4
Sissy Squat
2 Sets
-
5
ATG Split Squat
2 Sets
-
6
Back Extension
2 Sets
-
7
Side Bend (Dumbbell)
2 Sets
-
8
Seated Calf Raise
2 Sets
-
Day 3
1
Powell Raise
2 Sets
-
2
Neck Side Curl
2 Sets
-
3
Skull Crusher
2 Sets
-
4
Hammer Curl
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Hanging Leg Raise
2 Sets
-
7
Overhead Extension (Dumbbell)
2 Sets
-
8
Incline Curl (Dumbbell)
2 Sets
-