Old School Size and Strength | Boostcamp App (2024)

Old School Size and Strength | Boostcamp App (1)

by

Pete Khatcherian

209 athletes joined

Build Old School Strength, Old School Muscle, With Old School Training!

4.35

(19 ratings)

PROGRAM DESCRIPTION

The Old School Strength and Size Program is Peter Khatcherians go to training system for adding massive amounts of muscle and strengthfor intermediate and advanced lifters.

The principles are based on both old school strength training methods, as well as higher volume bodybuilding methods of the pumping iron era.

Bodybuilders in the 60's and 70's were both brutalitystrong and had physiquesthat many will argueas the greatest in the history of bodybuilding.

If you want to have a physique like a classic old school bodybuilder but also want the strength that comes with it, this is for you!

Learn more about Pete Khatcherian's training principles on his popular YouTube channel with 200K subscribers.

PROGRAM OVERVIEW

  • Level

    Intermediate, Advanced

  • Goal

    Bodybuilding, Powerbuilding

  • Equipment

    Full Gym

  • Program Length

    12

    weeks

  • Days Per Week

    5

    days

  • Time Per Workout

    60 minutes

Old School Size and Strength | Boostcamp App (2)

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WEEK

1

WEEK

2

WEEK

3

WEEK

4

WEEK

5

WEEK

6

WEEK

7

WEEK

8

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9

WEEK

10

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11

WEEK

12

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

3

5 reps

RPE 5-6

2

Pull-Up

3

5 reps

RPE 5-6

3

Overhead Press (Barbell)

3

5 reps

RPE 5-6

4

Barbell Row

3

5 reps

RPE 5-6

5

Bicep Curl (Barbell)

3

5 reps

RPE 5-6

6

Lying Tricep Extension

3

5 reps

RPE 5-6

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

6

6 reps

RPE 8-9

2

Weighted Wide Grip Pull-Up

6

6 reps

RPE 8-9

3

Overhead Press (Barbell)

4

8 reps

RPE 8-9

4

Barbell Row

4

8 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

8 reps

RPE 9

6

Lying Tricep Extension

5

8 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

5

5 reps

RPE 8-9

2

Wide Grip Pull-Up

5

5 reps

RPE 8-9

3

Overhead Press (Barbell)

5

5 reps

RPE 8-9

4

Barbell Row

5

5 reps

RPE 8-9

5

Bicep Curl (Barbell)

5

5 reps

RPE 9

6

Lying Tricep Extension

5

5 reps

RPE 9

Unlock with

PRO

by subscribing on the app

Day 1

#

Exercise

Sets

Reps

Intensity

1

Bench Press (Barbell)

3

5 reps

RPE 5-6

2

Pull-Up

3

5 reps

RPE 5-6

3

Overhead Press (Barbell)

3

5 reps

RPE 5-6

4

Barbell Row

3

5 reps

RPE 5-6

5

Bicep Curl (Barbell)

3

5 reps

RPE 5-6

6

Lying Tricep Extension

3

5 reps

RPE 5-6

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

3

5 reps

RPE 5-6

2

Romanian Deadlift (Barbell)

3

5 reps

RPE 5-6

3

Leg Press

2

10 reps

RPE 5-6

4

Seated Calf Raise

4

10 reps

RPE 5-6

5

Shrug (Barbell)

4

10 reps

RPE 5-6

6

Decline Bench Press (Barbell)

2

10 reps

RPE 5-6

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

6

6 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

6

6 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

5

5 reps

RPE 8-9

2

Romanian Deadlift (Barbell)

5

5 reps

RPE 8-9

3

Leg Press

5

10

-

20 reps

RPE 8

4

Seated Calf Raise

5

10

-

20 reps

RPE 9-10

5

Shrug (Barbell)

5

10

-

20 reps

RPE 8

6

Decline Bench Press (Barbell)

3

10

-

20 reps

RPE 8

Unlock with

PRO

by subscribing on the app

Day 2

#

Exercise

Sets

Reps

Intensity

1

Squat (Barbell)

3

5 reps

RPE 5-6

2

Romanian Deadlift (Barbell)

3

5 reps

RPE 5-6

3

Leg Press

2

10 reps

RPE 5-6

4

Seated Calf Raise

4

10 reps

RPE 5-6

5

Shrug (Barbell)

4

10 reps

RPE 5-6

6

Decline Bench Press (Barbell)

2

10 reps

RPE 5-6

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

3

10 reps

RPE 5-6

1B

Chin-Up (Bodyweight)

3

AMRAP

2A

T-Bar Row

4

10 reps

RPE 5-6

2B

Chest Fly (Dumbbell)

4

10 reps

RPE 5-6

3

Pullover (Dumbbell)

3

10 reps

RPE 5-6

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

2

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

6

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

1

3

1

10 reps

10 reps

10 reps

RPE 9-10

1B

Chin-Up (Bodyweight)

5

AMRAP

2A

T-Bar Row

6

10

-

15 reps

RPE 8-9

2B

Chest Fly (Dumbbell)

6

10

-

15 reps

RPE 8-9

3

Pullover (Dumbbell)

5

10

-

20 reps

Unlock with

PRO

by subscribing on the app

Day 3

#

Exercise

Sets

Reps

Intensity

1A

Incline Bench Press (Barbell)

3

10 reps

RPE 5-6

1B

Chin-Up (Bodyweight)

3

AMRAP

RPE 5-6

2A

T-Bar Row

4

10 reps

RPE 5-6

2B

Chest Fly (Dumbbell)

4

10 reps

RPE 5-6

3

Pullover (Dumbbell)

3

10 reps

RPE 5-6

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

5

10 reps

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

5

10 reps

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

5

10 reps

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

5

10 reps

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

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Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

5

10 reps

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

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PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

3

10 reps

RPE 5-6

2

Hamstring Curl

3

10 reps

RPE 5-6

3

Hack Squat

4

10 reps

RPE 5-6

4

Standing Calf Raise

4

10 reps

RPE 5-6

5

Hanging Leg Raise

4

10 reps

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

4

2

10 reps

10 reps

RPE 9-10

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

4

2

10 reps

10 reps

RPE 9-10

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

4

2

10 reps

10 reps

RPE 9-10

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

4

2

10 reps

10 reps

RPE 9-10

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

4

2

10 reps

10 reps

RPE 9-10

2

Hamstring Curl

5

10

-

20 reps

RPE 8-9

3

Hack Squat

6

10

-

15 reps

RPE 8-9

4

Standing Calf Raise

6

10

-

20 reps

RPE 9-10

5

Hanging Leg Raise

5

AMRAP

Unlock with

PRO

by subscribing on the app

Day 4

#

Exercise

Sets

Reps

Intensity

1

Front Squat (Barbell)

3

10 reps

RPE 5-6

2

Hamstring Curl

3

10 reps

RPE 5-6

3

Hack Squat

4

10 reps

RPE 5-6

4

Standing Calf Raise

4

10 reps

RPE 5-6

5

Hanging Leg Raise

4

10 reps

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

2

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

3

10 reps

RPE 5-6

2A

Lateral Raise (Dumbbell)

3

12 reps

RPE 5-6

2B

Upright Row (Barbell)

3

12 reps

RPE 5-6

3A

Bicep Curl (Dumbbell)

3

12 reps

RPE 5-6

3B

Tricep Pushdown (Cable)

3

12 reps

RPE 5-6

4A

Tricep Extension (Dumbbell)

3

12 reps

RPE 5-6

4B

Cable Bicep Curl

3

12 reps

RPE 5-6

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

4

1

10 reps

10 reps

RPE 9-10

2A

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2B

Upright Row (Barbell)

4

12 reps

RPE 8

3A

Bicep Curl (Dumbbell)

5

12 reps

RPE 9

3B

Tricep Pushdown (Cable)

5

12 reps

RPE 9

4A

Tricep Extension (Dumbbell)

4

15 reps

RPE 9-10

4B

Cable Bicep Curl

4

15 reps

RPE 9-10

Unlock with

PRO

by subscribing on the app

Day 5

#

Exercise

Sets

Reps

Intensity

1

Arnold Press

3

10 reps

RPE 5-6

2A

Lateral Raise (Dumbbell)

3

12 reps

RPE 5-6

2B

Upright Row (Barbell)

3

12 reps

RPE 5-6

3A

Bicep Curl (Dumbbell)

3

12 reps

RPE 5-6

3B

Tricep Pushdown (Cable)

3

12 reps

RPE 5-6

4A

Tricep Extension (Dumbbell)

3

12 reps

RPE 5-6

4B

Cable Bicep Curl

3

12 reps

RPE 5-6

Unlock with

PRO

by subscribing on the app

WHAT PEOPLE ARE SAYING(19 ratings)

Only ratings with written feedback are displayed here.

4.35/5

CjAge 39, Man

2 months ago

5 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Great program so far!

Andrew P.Age 55, Man

4 months ago

5 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

I love this program! I’ve been away from the gym for almost 2 years. I started this program in December of 23 until now and I’ve seen and felt significant progress. This is the most mass I’ve gained and strongest I’ve felt in a long time.I’ve gained at least 5-7 lbs of muscle.

Show All Reviews

Old School Size and Strength | Boostcamp App (2024)
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