by Pete Khatcherian
180 athletes joined
Build Old School Strength, Old School Muscle, With Old School Training!
4.32
(18 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
Week
1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8-9
2
Wide Grip Pull-Up
5 Sets
5 Reps
@8-9
3
Overhead Press (Barbell)
5 Sets
5 Reps
@8-9
4
Barbell Row
5 Sets
5 Reps
@8-9
5
Bicep Curl (Barbell)
5 Sets
5 Reps
@9
6
Lying Tricep Extension
5 Sets
5 Reps
@9
Unlock by purchasingthis program on the app
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8-9
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8-9
3
Leg Press
5 Sets
10-20 Reps
@8
4
Seated Calf Raise
5 Sets
10-20 Reps
@9-10
5
Shrug (Barbell)
5 Sets
10-20 Reps
@8
6
Decline Bench Press (Barbell)
3 Sets
10-20 Reps
@8
Unlock by purchasingthis program on the app
Day 3
1A
Incline Bench Press (Barbell)
1 Set
3 Sets
1 Set
10 Reps
10 Reps
10 Reps
@9-10
1B
Chin-Up (Bodyweight)
5 Sets
AMRAP
2A
T-Bar Row
6 Sets
10-15 Reps
@8-9
2B
Chest Fly (Dumbbell)
6 Sets
10-15 Reps
@8-9
3
Pullover (Dumbbell)
5 Sets
10-20 Reps
Unlock by purchasingthis program on the app
Day 4
1
Front Squat (Barbell)
5 Sets
10 Reps
2
Hamstring Curl
5 Sets
10-20 Reps
@8-9
3
Hack Squat
6 Sets
10-15 Reps
@8-9
4
Standing Calf Raise
6 Sets
10-20 Reps
@9-10
5
Hanging Leg Raise
5 Sets
AMRAP
Unlock by purchasingthis program on the app
Day 5
1
Arnold Press
4 Sets
2 Sets
10 Reps
10 Reps
@9-10
2A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
2B
Upright Row (Barbell)
4 Sets
12 Reps
@8
3A
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@9
3B
Tricep Pushdown (Cable)
5 Sets
12 Reps
@9
4A
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@9-10
4B
Cable Bicep Curl
4 Sets
15 Reps
@9-10
Unlock by purchasingthis program on the app
WEEK
1
WEEK
2
WEEK
3
WEEK
4
WEEK
5
WEEK
6
WEEK
7
WEEK
8
WEEK
9
WEEK
10
WEEK
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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program on the app
Day 1
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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program 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 by purchasingthis program on the app
WHAT PEOPLE ARE SAYING(18 ratings)
Only ratings with written feedback are displayed here.
4.32/5
Andrew P.Age 55, Man
2 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.
Jared F.Age 39, Man
3 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This is an excellent blend of strength and muscle building. While I have not completed the program, my weights have increased on each lift and there is a noticeable difference in my physique.I was hesitant to stick with this, as there is no variation in the exercises week-by-week. It is the same template each week. However, I cannot deny the results I’m seeing so far.
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