Fit300

Bodybuilding
Coach
Sean Cohen

Our take on the Old School Bodybuilding program. Chances are you’re familiar with most of these, but there are a couple forgotten exercises below that you may not see performed that often.  

  • Bench Press and Incline Bench Press
  • Arnold Presses
  • Squats and Front Squats
  • Barbell Rows
  • T-Bar Rows
  • Dumbbell Pullovers
  • Dumbbell Rows
  • Wide-Grip Chins
  • Skull Crushers (Lying EZ Bar Triceps Extensions)

Of course, there are many other exercises like curls, lateral raises, flyes, etc. But these are the key mass builders that I want to make sure you are or become familiar with before starting the program.

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Hercules P1W1a

Circuit

A

Bench Pullup Warmup

B1

Bench Press

30, 12, 10, 8, 6

B2

Pull-Up

C1

Incline Bench Press

12, 10, 8, 6

C2

Bent Over Row

12, 10, 8, 6

D1

DB Fly

12, 10, 8, 6

D2

DB Pullover

12, 10, 8, 6

E1

Bent Over DB Row

12, 10, 8, 6

E2

T Bar Row

12, 10, 8, 6

F

Lying Leg Raise On Bench

5 x 25

Monday
Hercules P1W1b 

Circuit

A

Shoulder and Arms Warmup

B

Shoulder Press

30, 12, 10, 8, 6

C1

Seated DB Press

12, 10, 8, 6

C2

DB Front Raise

12, 10, 8, 6

D1

DB Lateral Raise

12, 10, 8, 6

D2

Barbell Upright Row

12, 10, 8, 6

E

Barbell Bicep Curl

F1

Seated Incline DB Curls

12, 10, 8, 6

F2

Iso Hold DB Curl

12, 10, 8, 6

G

Reverse Grip Bench Press

12, 10, 8, 6

H1

Tricep Pushdown

12, 10, 8, 6

H2

DB Overhead Tricep Extension

12, 10, 8, 6

I

Lying Leg Raise On Bench

5 x 25

Tuesday
Hercules P1W1c

Circuit

A

Leg Day Warmup

B

Back Squat

C

Straight Leg Deadlift

D

Good Morning

E1

Leg Extension

E2

Lying Leg Curl

12, 10, 8, 6

F1

Calf Raise

F2

Calf Raise

G

Cable Crunch

Wednesday
Hercules P1W1a

Circuit

A

Bench Pullup Warmup

B1

Bench Press

30, 12, 10, 8, 6

B2

Pull-Up

C1

Incline Bench Press

12, 10, 8, 6

C2

Bent Over Row

12, 10, 8, 6

D1

DB Fly

12, 10, 8, 6

D2

DB Pullover

12, 10, 8, 6

E1

Bent Over DB Row

12, 10, 8, 6

E2

T Bar Row

12, 10, 8, 6

F

Lying Leg Raise On Bench

5 x 25

Thursday
Hercules P1W1b 

Circuit

A

Shoulder and Arms Warmup

B

Shoulder Press

30, 12, 10, 8, 6

C1

Seated DB Press

30, 12, 10, 8, 6

C2

DB Front Raise

30, 12, 10, 8, 6

D1

DB Lateral Raise

12, 10, 8, 6

D2

Barbell Upright Row

12, 10, 8, 6

E

Barbell Bicep Curl

F1

Seated Incline DB Curls

12, 10, 8, 6

F2

Iso Hold DB Curl

12, 10, 8, 6

G

Reverse Grip Bench Press

12, 10, 8, 6

H1

Tricep Pushdown

12, 10, 8, 6

H2

DB Overhead Tricep Extension

12, 10, 8, 6

I

Lying Leg Raise On Bench

5 x 25

Friday
Hercules P1W1c

Circuit

A

Leg Day Warmup

B

Back Squat

C

Straight Leg Deadlift

D

Good Morning

E1

Leg Extension

E2

Lying Leg Curl

12, 10, 8, 6

F1

Calf Raise

F2

Calf Raise

G

Cable Crunch

Old School Mass