New

Old School 1

Tak Athletics

Bodybuilding, General Fitness
Coach
Tak Athletics

Go back to the days of Muscle Beach, drop sets, and serious muscle.

This program is not for the faint of heart. It is a tough, no nonsense, old school hypertrophy program that will challenge you set by set, and rep by rep.

If you are serious about gaining size, and you think you can handle some over the top D.O.M.S., then this program is for you! Get set to gain some serious muscle!

Features
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Programming 5 days per week
Old school bodybuilding splits - legs, back and chest, and delts/bi's/tri's. Three on, one off.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Everything is posted through the app.
Equipment
Required
Barbell // Weight plates // Bench // Kettlebells // Dumbbells // Old school mentality
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Sample Week
Week 1 of 4-week program
Sunday
Old School 1

A1

Front Squat

4 x 8

A2

Front Squat

4 x 12

A3

Sissy Squat

4 x 10

A4

High Knee Jumps

4 x 5

B1

Single Leg Dumbbell Hip Thrust

4 x 8

B2

Single Leg Dumbbell Hip Thrust

4 x 12

C

Dead stop single leg deadlift (SLDL)

4 x 8

D

Dead stop single leg deadlift (SLDL)

4 x 10

E1

45 Degree lying leg raises

3 x 10

E2

Crunches - Arms at Ears

3 x 15

E3

Reverse Crunches

3 x 15

Monday
Old School 1

A1

Bench Press

4 x 8

A2

Bench Press

4 x 12

A3

DB Fly

4 x 8

A4

DB Fly

4 x 12

B

Neutral grip pull up

4 x MAX

C1

Incline DB Row

4 x 8

C2

Incline DB Row

4 x 12

D1

Plank

3 x 0:35

D2

Side Plank

3 x 0:25

Tuesday
Old School 1

A1

Seated Neutral Grip DB Shoulder Press

4 x 8

A2

Seated Neutral Grip DB Shoulder Press

4 x 12

A3

DB Lateral Raise

4 x 8

A4

DB Lateral Raise

4 x 12

B1

Alternating DB Hammer Curl

3 x 8

B2

Alternating DB Hammer Curl

3 x 12

B3

Dumbbell Concentration Curls

3 x 8

B4

Dumbbell Concentration Curls

3 x 12

C1

EZ Bar Lying Tricep Extension

3 x 8

C2

EZ Bar Lying Tricep Extension

3 x 12

D1

Tricep Rope Pressdown

3 x 8

D2

Tricep Rope Pressdown

3 x 12

Thursday
Old School 1

A1

Front Squat

4 x 8

A2

Front Squat

4 x 12

A3

Sissy Squat

4 x 10

A4

High Knee Jumps

4 x 5

B1

Single Leg Dumbbell Hip Thrust

4 x 8

B2

Single Leg Dumbbell Hip Thrust

4 x 12

C

Dead stop single leg deadlift (SLDL)

4 x 8

D

Dead stop single leg deadlift (SLDL)

4 x 10

E1

45 Degree lying leg raises

3 x 10

E2

Crunches - Arms at Ears

3 x 15

E3

Reverse Crunches

3 x 15

Friday
Old School 1

A1

Bench Press

4 x 8

A2

Bench Press

4 x 12

A3

DB Fly

4 x 8

A4

DB Fly

4 x 12

B

Neutral grip pull up

4 x MAX

C1

Incline DB Row

4 x 8

C2

Incline DB Row

4 x 12

D1

Plank

3 x 0:40

D2

Side Plank

3 x 0:30

Saturday
Old School 1

A1

Seated Neutral Grip DB Shoulder Press

4 x 8

A2

Seated Neutral Grip DB Shoulder Press

4 x 12

A3

DB Lateral Raise

4 x 8

A4

DB Lateral Raise

4 x 12

B1

Alternating DB Hammer Curl

3 x 8

B2

Alternating DB Hammer Curl

3 x 12

B3

Dumbbell Concentration Curls

3 x 8

B4

Dumbbell Concentration Curls

3 x 12

C1

EZ Bar Lying Tricep Extension

3 x 8

C2

EZ Bar Lying Tricep Extension

3 x 12

D1

Tricep Rope Pressdown

3 x 8

D2

Tricep Rope Pressdown

3 x 12

Old School 1