Old School Size and Strength | Boostcamp App (2024)

Table of Contents
PROGRAM DESCRIPTION PROGRAM OVERVIEW FAQs References

Old School Size and Strength | Boostcamp App (1)

by Pete Khatcherian

179 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

Old School Size and Strength | Boostcamp App (2)Old School Size and Strength | Boostcamp App (3)

Old School Size and Strength | Boostcamp App (4)

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.

Show All Reviews

Old School Size and Strength | Boostcamp App (2024)

FAQs

Old School Size and Strength | Boostcamp App? ›

The Old School Strength and Size Program is Peter Khatcherians go to training system for adding massive amounts of muscle and strength for 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.

Discover More ›
Why do old school bodybuilders look different? ›

Old school bodybuilding was considered to be more “aesthetically pleasing” than the bodybuilders of today, as the Golden Era focused more on hypertrophy and symmetry, rather than putting on as much muscle mass and overall size as their genetics allow for.

Discover More ›
How do you add strength and size? ›

Some ideas for bodyweight exercises that build strength and size include: single leg squats, muscle-ups, weighted pullups and dips, jumping lunges, high box jumps, clapping pushups, handstand pushups, various weighted plyometrics, and kettlebell swings.

Show Me More ›
Is there a starting strength app? ›

The Starting Strength app is the companion to the ground breaking strength program of the same name.

Get More Info ›
Why were 90s bodybuilders so big? ›

By the later 1990s bodybuilders were getting big—and I mean big. Growth hormone and insulin had not only entered the bodybuilding scene—these drugs were taking over the sub-culture.

Read More ›
Why are today's bodybuilders so much bigger? ›

So What's Different? As explained above, today's bodybuilders train more intensely for short periods of time, doing fewer sets and reps, with more time to rest and recuperate between workouts. They approach their training as a sprint, not a marathon.

Keep Reading ›
What is the rule 5 in bodybuilding? ›

Rule 5 Pick the Right Movements

Sure, there are some movements, like back squats, that are great for both hypertrophy training and strength training. Then there are others that definitely aren't. Dumbbell flyes aren't appropriate for heavy sets of 3. Your elbows will let you know why.

View Details ›
Is 3 sets of 10 enough to build muscle? ›

This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.

Learn More Now ›
Why am I getting stronger but not bigger? ›

Why do I get stronger but not bigger? You may be getting stronger but not developing larger muscles if you're focusing on strength training rather than hypertrophy training. This means you may be lifting heavier weights for 1 to 5 reps instead of lighter weights for 6 to 12 reps.

Continue Reading ›
Is StrongLifts better than Starting Strength app? ›

There are a few key differences between Starting Strength and StrongLifts. The first is the volume. Starting Strength uses 3 sets of 5 repetitions (3×5) as its main set and rep scheme, whereas StrongLifts uses 5 sets of 5 repetitions (5×5), giving it a much higher training volume.

Get More Info Here ›

How many days a week is Starting Strength? ›

Starting Strength Explained

The original Starting Strength consists of 5 exercises (Squat, Bench Press, Deadlift, Military Press, and Power Clean / Barbell Row), rotating between two workout days (A and B), and is done three days per week. Here's how that works, starting with your first week: Monday: Workout A.

Read The Full Story ›
How much weight should I start with Starting Strength? ›

An 85 lbs starting weight for the squat is a reasonable number -- if you are too far from this as a novice you are likely overshooting your proper starting weight. A humble starting weight followed by modest increases in working weight each session is the fastest route to strength gains.

Explore More ›
Why do bodybuilders look older than their age? ›

The inflammation created when working toward an ideal physique can further damage cells making them weaker and less capable of performing vital bodily functions such as producing collagen, and elastin, repairing skin walls when stretching or lifting heavy weights lays off more wear and tear throughout one's whole ...

Keep Reading ›
What happens to bodybuilder in old age? ›

Assuming that, as they get older, they do not keep up the same intense lifting regimen (they will be physically unable to because joints can only handle so much heavy weight strain for so long) and/or supplement with hormones of some kind (their body will naturally produce less testosterone as they age, and will not be ...

Read The Full Story ›
What steroids did old school bodybuilders take? ›

Classic Legends and AAS

Just as the majority of their predecessors from the golden age of bodybuilding, and nearly all of their successors in professional bodybuilding, the classic legends used anabolic-androgenic steroids (AAS), along with other drugs to achieve their superhuman form.

Explore More ›
Why do bodybuilders lose their muscle when they get older? ›

“Once you hit age 60, the rate of muscle mass decline goes up, and you'll lose even more muscle mass because you're getting older, not producing as much testosterone, and you're not as active,” he explains. This is where exercise plays a big role.

Read On ›

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