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.
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.
FeaturesCircuit
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
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
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
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
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
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