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OLDSCHOOL BOY

by ali Z.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 23, 2024 02:29
  • Last Edited
    Nov 26, 2024 11:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Chest Press (Machine)
3
-
4
lateral raise both arms
3
-
5
Chest Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
11 reps
5 reps
-
RPE 8
-
2
T-Bar Row
1
-
3
Deadlift (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Lying Reverse Fly
1
-
6
Incline Curl (Dumbbell)
1
-
7
Spider Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Smith Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Lying Leg Curl
5
-
7
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
-
2
Front Raise
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lying Side Lateral Raise
3
-
5
Seated Dip (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Lying Side Lateral Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Partial Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Seated Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Rear Delt Fly (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
6B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Overhead Extension (EZ Bar)
1
1
12 reps
8 reps
-
-
8A
Tricep Rope Push Down (Cable)
1
1
12 reps
8 reps
-
-
8B
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
-
-
9
Single Arm Overhead Tricep Extension
1
2
12 reps
8 reps
-
-
Week 1
1 / 5 Weeks
Day 5
1
Seated Military Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Lying Side Lateral Raise
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Partial Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5A
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5B
Seated Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6A
Rear Delt Fly (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Overhead Extension (EZ Bar)
1 Set
1 Set
12 Reps
8 Reps
-
-
8A
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
8 Reps
-
-
8B
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
8 Reps
-
-
9
Single Arm Overhead Tricep Extension
1 Set
2 Sets
12 Reps
8 Reps
-
-
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
11 Reps
5 Reps
-
@8
-
2
T-Bar Row
1 Set
-
3
Deadlift (Barbell)
1 Set
-
4
Seated Row (Cable)
1 Set
-
5
Lying Reverse Fly
1 Set
-
6
Incline Curl (Dumbbell)
1 Set
-
7
Spider Curl
1 Set
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Seated Military Press (Smith Machine)
2 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
lateral raise both arms
3 Sets
-
5
Chest Fly (Machine)
3 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Lying Leg Curl
5 Sets
-
7
Standing Calf Raise
3 Sets
-
Day 4
1
Decline Bench Press (Barbell)
3 Sets
-
2
Front Raise
3 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Lying Side Lateral Raise
3 Sets
-
5
Seated Dip (Machine)
3 Sets
-