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Old Fashioned

by Colwyn J.

Program Description

Inspired by Alex Bromley. Add weight to your lifts and also get jacked. But make it simple. Here you go. No fluff or unnecessary anything. Yolked to the gills like a train. Each week, only add weight if the weight the previous week was EASY. This is an easy scheme to screw your self over with, so do not be over confident.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 28, 2024 05:13
  • Last Edited
    May 14, 2024 03:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Kroc Row
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Kroc Row
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Kroc Row
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Kroc Row
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Kroc Row
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Kroc Row
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Kroc Row
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Kroc Row
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
5
5 reps
75%
3
Leg Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
5
5 reps
75%
3
Leg Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
5
5 reps
75%
3
Leg Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
5
5 reps
75%
3
Leg Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
5
5 reps
75%
3
Leg Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
5
5 reps
75%
3
Leg Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
5
5 reps
75%
3
Leg Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
5
5 reps
75%
3
Leg Curl
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Calf Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Calf Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Calf Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Calf Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Calf Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Calf Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Calf Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Calf Raise
4
10 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Kroc Row
4 Sets
15 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Leg Curl
4 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
5 Sets
1 Reps
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Seated Calf Raise
4 Sets
10 Reps
@7.5