Intro:
The reason this program is titled old school is that this program will work off of your 1 rep maxes. This is an old-school mentality of your strength being measured by what you can lift once. A true one-rep max is more about the day than your strength unless you take the avg of what you can do over many weeks but you would likely be changing your one-rep max. You see the conundrum of using this type of measurement… It’s good to think of a 3 rep max or 1 rep max as a benchmark for where you are at the moment.
Target:
This program can be done by anyone with access to gym equipment. Nothing in the program is super difficult, this is a good program for those that have some experience but really want to take it up a notch. This means you want to see results but you also like to track and really get into the nitty-gritty. If you are not interested in that level of commitment, I would suggest trying one of the other bulking programs, Bulking Season is a great one for beginners. This is a 60-day program and can be restarted as soon as you finish so you can run this as long as you want. The rest days are built-in.
Things you should Know:
Before you start this program make sure to get Benchmarks on lifts that will be common in this program. This program is designed for the gym individual with experience. You can get a bulk or a cut from this program depending on your diet.
Benchmarks
These are benchmarks that we will work off of. I’m going to try and make these lifts and workouts as efficient as possible for us so that we don’t need to spend a ton of time in the gym but still get great results. These are all the Benchmarks you will need. You should shoot for a weight that you can move 5-8 times for these benchmarks.
Examples of Benchmarks for the workouts…
Day 1 benchmark
-1 set bench, wt (225 lb) reps ( write down one rep conversion ( 281 )
-DB seated should press, wt ( 60) reps ( 10) write down one rep conversion (80 )
– DB 1 arm bench row, wt(100 ) reps( 10) write down one rep conversion (133 )
– DB 1 arm curl, wt( 50) reps( write down one rep conversion ( 63)
– Lat pull down, wt(200 ) reps( write down one rep conversion ( 250)
Day 2 benchmarks
– DB suite case row, wt (90 ) rep(8 ) one rep conversion ( 113)
– Bb bor, wt ( 185) rep( 10) one rep conversion (247 )
– DB chest fly, wt (50 ) rep( 10) one rep conversion ( 67)
– DB tri ext, wt ( 40) rep(10 ) one rep conversion ( 53)
– DB lat raise, wt (25 ) rep( one rep conversion ( 33)
Day 3 benchmarks
– BB squat, wt() rep() 1RM ()
– DB Lunges, wt() rep() 1RM ()
– DB squat thursters, wt() rep() 1RM ()
– BB straight leg dead-lift (take this easy), wt() rep() 1RM ()
– DB overhead tri ext, wt() rep() 1RM ()
Week 1
Day 1
- BB bench 3 sets 8-10 reps
- DB shoulder seated should press 8-10 reps 2 sets
- pull-ups 3X10 body-weight
- BB bor 3 X 5-8 reps
- 3 sets of push-ups to failure
- 4 x 25 weight inverted crunches
Day 2
- 5 min Jog
- DB suitcase rows 3 sets of 5-8 reps
- DB alt curl 2 sets 4-6 reps
- Lat pull-downs 4 sets 10-12 reps
- DB tri ext 4 sets 10 reps
- DB Lunges 3 sets 8-10 reps
Day 3
- 3 X 100 jump rope
- 3 sets of pull ups to failure
- BB Squat 3 sets 5-10 reps
- Db Squat thursters 2 sets of 8-10 reps
- DB 1 arm row 3 sets of 6-12 reps
- bench dips feet up 3x30reps
- 5 min jog
Day 4
- BB deadlift 12-15 reps
- DB chest fly 3 sets 8-12 reps
- DB overhead laying chest press 3 sets of 6-10 reps
- 2 min wall sit
- 1 min planks x 4
Day 5
- 5 min jog
- BW (body-weight) calf raises 4X50
- 3X100 Jump rope
- 4×50 light weight crunches
- DB suit case rows 3 sets 5-8 reps
- DB curl 3 sets of 8-10 reps
- Rope tri ext 4 sets of 25 do quickly
Day 6
REST
Day 7
REST
Week 2
Day 8
- -BB bench 8-12 reps to reach max weight, 2 drop sets to failure
- -BB Incline bench 5-10 reps, 3 drop sets
- -DB bench 5-8 reps, 2 drop sets
- -pull-ups 3 sets of 10
- -push-ups 2×35
- -DB curls 3 sets of 6-8 to max wt
Day 9
- -DB shoulder press 5-8 reps, 2 drop sets
- -DB lat raises 10-15 reps, 1 drop set
- -3 sets 100 jump rope
- -DB tri ext 6-8 reps, 1 drop set
- -rope tri ext 4×25 rep fast
Day 10
- -5 min jog
- -BB Squats 5-10 reps, 2 drop sets
- -DB lunges 8-12 reps, 3 drop sets
- -Body weight squats 3×50
- -BB calf raises 3×25
Day 11
- -Rope curls 3×15
- -DB curl and press 3×10
- -DB squat thrusters 8-10 reps,1 drop set
- -DB overhead tri ext seated 10-12 reps, 3 drop sets
- -DB chest fly 8-12 reps, 2 drop sets
Day 12
- -Lat pull down 5-8 reps, 2 drop sets
- -DB suitcase rows 8-10 reps, 2 drop sets
- -BB Bor 3 sets of 10
- -BB dead lift 2 set 8
- -DB back fly 3×10
- -5 min jog
Day 13
Rest
Day 14
Rest
Week 3
Day 15
- BB bench 3 sets 8-10 reps
- DB suitcase rows 3 sets of 5-8 reps
- pull-ups 3X10 body-weight
- BB bor 3 X 5-8 reps
- 3 sets of push ups to failure
- 4 x 25 DB weight inverted crunches and press
Day 16
- 5 min Jog
- DB shoulder seated should press 8-10 reps 2 sets
- DB alt curl 2 sets 4-6 reps
- Lat pull downs 4 sets 10-12 reps
- DB tri ext 4 sets 10 reps
- 3 sets of pull-ups to failure
Day 17
- 3 X 100 jump rope
- DB Lunges 3 sets 8-10 reps
- BB Squat 3 sets 5-10 reps
- Db Squat thursters 2 sets of 8-10 reps
- 5 min jog
Day 18
- BB deadlift 12-15 reps
- DB chest fly 3 sets 8-12 reps
- DB overhead laying chest press 3 sets of 6-10 reps
- DB 1 arm row 3 sets of 6-12 reps
- 2 min wall sit
- 1 min planks x 4
Day 19
- 5 min jog
- BW (body weight) calf raises 4X50
- 3X100 Jump rope
- 4×50 light weight crunches
- DB suit case rows 3 sets 5-8 reps
- DB curl 3 sets of 8-10 reps
- Rope tri ext 4 sets of 25 do quickly
Day 20
REST
Day 21
REST
Week 4
Day 22 Chest & Back
- -BB bench press 5 – 12 reps x 3
- Superset DB bench Light weight 16 – 20 reps total
- -BB BOR 10 – 12 reps x 3
- Superset pull up 10 reps
- -DB incline press 10 -15 reps x 3
Day 23 Back & BI’s
- -DB suitcase rows 8-10 reps x4
- Superset push-ups military 15 – 20 reps
- -DB ALT Curl 6 – 8 each arm x3
- Superset Pull-ups 10 reps
- -DB TRI Ext 10-15 reps x2
- Superset tri dips 25 reps
- 3×100 jump rope
Day 24 Legs
- – BB wave squats 25 reps x3 (LT)
- Superset DB lunges 10 total
- – DB Squat thruster’s 10 reps x 3
- 30 sec on/off squat hold x 4
- 5 min jog
Day 26 Core
- 3 x 100 jump rope
- 3 x 50 wt crunches
- Rope Tri Ext 4 x 25
- 4 x 50 BW calf raises
- 3 x 25 Squat jumps BW
Day 27
Rest
Day 28
Rest
Day 29
Rest
Week 5
New Benchmarks
Week 6
- Day 30
- DB Flat bench 3 sets of 6-10 reps
- DB Bor 3 x 5-8
- BB Incline bench 2 sets of 10
- Push-ups 3×25
- Superset tri ext rope pull down x25
Day 31
- Db Lunges 3 x 10 each legs
- BW squats 3 x 50
- BB Squats 3 sets of 5-8
- BW calf raises 3 x 50
- Db squat thrusters 2 x 15
Day 32
- 3 x 100 jump rope
- Db sitting shoulder press 3 x 8-10
- BB Bor 4 x 10
- DB curl 3 sets of 3-6 each arm ( grab something heavy!)
- Lat pulldown 3 x 5-8
Day 33
- 5 min Jog
- 3 x 10 Pull-ups
- 3 x 50 flat plate press
- 3 x 50 crunches
- 3 x 100 jump rope
Day 34
- Db Tri ext 2 x 10
- Db Chest fly 2 x 10
- Bw dips 3 x 25 slow
- DB 1 arm row 3 x 10
- DB suitcase row 3 x 10
Day35
rest
Day36
Rest
Week 7
Day 37
- BB Flat bench 5-8 reps x3
- DB chest fly 12- 15 reps x 2
- Plank 1 min x 3
- Seated shouldpress 6-12 reps x 2
- push-ups 25 reps x 3
- Lat pull downs 8-12 reps x 2
Day 38
- Seated rows 10-20 reps x 3
- LT squat thrusters 15-20 reps x 2
- Plank 1 min x3
- BB Squats 10-15 reps x 3
- BW Squats 50 reps x 2
- Db Lunges 6-8 reps x 3
Day 39
- Jump Rope 100 reps x 3
- Superset DB curls 3-8 reps x 3
- Side lateral raises 12-15 reps x 2
- BW Pull-ups 10 reps x 3
- Plank 1 min x3
- Bench dips to fail x 2
Day 40
- 5 min Jog
- Plank 1 min x 3
- Crunches 50 x 3
- Jump rope 100 x 4
- BB Bor 6-12 reps x 3
- Db tri ext 8-10 reps x 2
Day 41
- DB Bench 6-10 reps x 4
- DB Flat bench Tri EXT and Press 8-12 reps x2
- DB 1 arm Row 12-15 Reps x3
- Rope Tri ext 25 reps FAST x3
- Plank 1 min x 3
Day 42
Rest
Day 43
Rest
Week 8
Day 44
- BB Flat bench 5-8 reps x3
- DB chest fly 12- 15 reps x 2
- Plank 1 min x 3
- Seated shoulder-press 6-12 reps x 2
- push-ups 25 reps x 3
- Lat pull downs 8-12 reps x 2
Day 45
- Seated rows 10-20 reps x 3
- LT squat thrusters 15-20 reps x 2
- Plank 1 min x3
- BB Squats 10-15 reps x 3
- BW Squats 50 reps x 2
- Db Lunges 6-8 reps x 3
Day 46
- Jump Rope 100 reps x 3
- Superset DB curls 3-8 reps x 3
- Side lateral raises 12-15 reps x 2
- BW Pull-ups 10 reps x 3
- Plank 1 min x3
- Bench dips to fail x 2
Day 47
- 5 min Jog
- Plank 1 min x 3
- Crunches 50 x 3
- Jump rope 100 x 4
- BB Bor 6-12 reps x 3
- Db tri ext 8-10 reps x 2
Day 48
- DB Bench 6-10 reps x 4
- DB Flat bench Tri EXT and Press 8-12 reps x2
- DB 1 arm Row 12-15 Reps x3
- Rope Tri ext 25 reps FAST x3
- Plank 1 min x 3
Day 49
Rest
Day 50
Rest
Week 9
Day 51
- BB Flat bench 5-8 reps x3
- DB chest fly 12- 15 reps x 2
- Plank 1 min x 3
- Seated should press 6-12 reps x 2
- push-ups 25 reps x 3
- Lat pull downs 8-12 reps x 2
Day 52
- Seated rows 10-20 reps x 3
- LT squat thrusters 15-20 reps x 2
- Plank 1 min x3
- BB Squats 10-15 reps x 3
- BW Squats 50 reps x 2
- Db Lunges 6-8 reps x 3
Day 53
- Jump Rope 100 reps x 3
- Superset DB curls 3-8 reps x 3
- Side lateral raises 12-15 reps x 2
- Body-weight Pull-ups 10 reps x 3
- Plank 1 min x3
- Bench dips to fail x 2
Day 54
- 5 min Jog
- Plank 1 min x 3
- Crunches 50 x 3
- Jump rope 100 x 4
- BB Bor 6-12 reps x 3
- Db tri ext 8-10 reps x 2
Day 55
- DB Bench 6-10 reps x 4
- DB Flat bench Tri EXT and Press 8-12 reps x2
- DB 1 arm Row 12-15 Reps x3
- Rope Tri ext 25 reps FAST x3
- Plank 1 min x 3
Day 56
Rest
Day 57
Rest
New Benchmarks & Program done… You can start over on at the top if you want to keep the run going!