Old School Bodybuilding

Connor Page

Coach
Connor Page

Welcome to a Classic Old School Bodybuilding Split. We will have a 3 Day split that will be rotated 2 times though. Aside from tremendous gains, expect the following: Drop Sets to Failure, Bump Sets, & Forced Reps.

If you're looking for insane pumps and looking to add on some mass then hit this 4-Week Program to get a taste of the GOOD GOOD.

$25
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Real Coaching
This isn't some computer spitting out workout algorithms. This is REAL coaching from a REAL coach that has years of hands on experience training hundreds of people. Want more specifics send us a message
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No Guess Work
No guessing. Know what your training will look like for the week so you can prepare and attack each session. Let us take the stress away of trying to program and find out when you're going to train.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer.
Equipment
Required
BENCH/BARBELL/DUMBBELLS/ CABLE MACHINE/PULL UP BAR/DIP BAR
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Back Squat

5 x 10

B1

Weighted Situps

4 x 25

B2

DB Shoulder Press

4 x 12

C

Bulgarian Split Squat

5 x 20

D

Leg Extension

20, 20, 20, 20, 20, MAX, MAX

E1

Strict Lower Hanging Leg Lifts

4 x 15

E2

DB RDL

4 x 15

F

Prone Machine Hamstring Curl

4 x 12

G1

Ab Rollout

1 x 100

G2

Chest Supported Double Arm Front raise

1 x 100

Monday
Week 1 Day 2

A1

DB Bench Press

5 x 12

A2

Pull-Up

5 x 10

B

Back Extension

4 x 15

C

Banded Push Ups

4 x 15

D1

Cable Face Pull

4 x 25

D2

Bench Press

4 x 8

E

Straight Arm Pulldown

4 x 15

F

Decline Fly

4 x 10

G1

Donkey Calf Raise

4 x 25

G2

Calf Raise Hold Plantar Flexion

4 x 0:30

H

DB Floor Press

5, 5, 5, 5, MAX, MAX, MAX

Tuesday
Week 1 Day 3

A

DB Shrug

4 x 25

B

Bodyweight Skull Crusher

4 x 25

C1

Dumbbell Preacher Curl

5 x 8

C2

Dip

5 x 10

D

Single Arm Cable Shrug

5 x 20

E1

Incline Bench Spider Curl

4 x 10

E2

Tricep Pushdown

4 x 10

F

Plate Front Raise

5 x 10

G1

Standing Cable/Band Curls

6 x 12

G2

Banded Tricep Extension

6 x MAX

Wednesday
Week 1 Day 4

A

Back Squat

6 x 10

B1

Weighted Situps

4 x 25

B2

DB Shoulder Press

4 x 12

C

Bulgarian Split Squat

5 x 20

D

Leg Extension

20, 20, 20, 20, 20, MAX, MAX

E1

Strict Lower Hanging Leg Lifts

4 x 15

E2

DB RDL

4 x 15

F

Prone Machine Hamstring Curl

4 x 12

G1

Ab Rollout

1 x 100

G2

Chest Supported Double Arm Front raise

1 x 100

Thursday
Week 1 Day 5

A1

DB Bench Press

5 x 12

A2

Pull-Up

5 x 10

B

Back Extension

4 x 15

C

Banded Push Ups

15, 15, 15, 15, MAX, MAX

D1

Cable Face Pull

4 x 25

D2

Bench Press

4 x 8

E

Straight Arm Pulldown

4 x 15

F

Decline Fly

4 x 10

G1

Donkey Calf Raise

4 x 25

G2

Calf Raise Hold Plantar Flexion

4 x 0:30

H

DB Floor Press

5, 5, 5, 5, MAX, MAX, MAX

Friday
Week 1 Day 6

A

DB Shrug

4 x 25

B

Bodyweight Skull Crusher

25, 25, 25, 25, MAX

C1

Dumbbell Preacher Curl

8, 8, 8, 8, 8, MAX, MAX

C2

Dip

10, 10, 10, 10, 10, MAX, MAX

D

Single Arm Cable Shrug

5 x 20

E1

Incline Bench Spider Curl

10, 10, 10, 10, MAX

E2

Tricep Pushdown

10, 10, 10, 10, MAX

F

Plate Front Raise

5 x 10

G1

Standing Cable/Band Curls

6 x 12

G2

Banded Tricep Extension

6 x MAX

Saturday
REST DAY
Coach
More from Connor Page
coach-avatar Connor Page

Connor is a husband and proud father of three, a former collegiate swimmer and gym owner. He has trained hundreds of individuals of all ages. His goal is to help provide guidance both in the weight room & in life. He's a Power Athlete Block One Coach and also works for TrueForm Runner, the world's premiere curve non-motorized treadmill.

More from Connor Page

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