It involves all the popular and common exercises of bodybuilding’s Golder era<\/a>, from 1960 to 1980.<\/p>\n\n\n\n If you’re a fan of old-school bodybuilding training, you can follow the program I’ve outlined below.<\/p>\n\n\n\n Old-school bodybuilders start their workouts with light dumbbells or barbells. This helps activate their muscles and prepares them for lifting heavier weights.<\/p>\n\n\n\n They keep adding weight set after set and week after week to challenge their muscles to work hard continuously.<\/p>\n\n\n\n This loading progression helps them build muscle and strength over time<\/a>.<\/p>\n\n\n\n To be a bodybuilder, Arnold says you have to train like one. Bodybuilders usually do high-volume training, which involves performing various exercises, reps, and sets for every muscle group.<\/p>\n\n\n\n Bodybuilders like Frank Zane used to perform dynamic stretches in between sets while training the large muscle groups, such as the back, chest, and legs.<\/p>\n\n\n\n For example, he used to perform two-arm lat stretches<\/a> during back exercises, doorway stretches<\/a> during bench presses, and standing quad stretches during leg exercises.<\/p>\n\n\n\n You can do any dynamic stretching as long as you feel that helps enhance your performance and minimize muscle soreness.<\/p>\n\n\n\n Old School bodybuilders mostly uses free weights, primarily barbells and dumbbells. They mostly perform heavy free-weight exercises<\/a>, such as deadlifts, bent-over row, bench press, military press, lunges, barbell curl, and skull crusher.<\/p>\n\n\n\n Free weight and machine exercises both provide similar results when it comes to building strength and mass.1<\/a><\/sup> Schwanbeck, Shane R et al. \u201cEffects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels<\/a>.\u201d Journal of Strength and Conditioning Research vol. 34,7 (2020): 1851-1859. doi:10.1519\/JSC.0000000000003349<\/span>, 2<\/a><\/sup>Heidel KA, Novak ZJ, Dankel SJ. Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power.<\/a> J Sports Med Phys Fitness. 2022;62(8):1061-1070. doi:10.23736\/S0022-4707.21.12929-9<\/span><\/p>\n\n\n\n Keep the rest time between sets as short as possible.<\/p>\n\n\n\n This program involves training one muscle group per day, making it easy to follow and a straightforward routine.<\/p>\n\n\n\n Perform low-intensity cardio in the morning to enhance your endurance.<\/p>\n\n\n\n Keep the rest time between sets as short as possible.<\/p>\n\n\n\n This routine involves training each muscle group twice a week. It is for experienced lifters who want to gain strength and size and build symmetrical physiques.<\/p>\n\n\n\n Perform low-intensity cardio in the morning to enhance your endurance.<\/p>\n\n\n\n Take 2-3 minutes of rest between sets.<\/p>\n\n\n\nThe Old School Bodybuilding Strategies<\/strong><\/h2>\n\n\n\n
Loading Progression<\/h3>\n\n\n\n
High Volume Training<\/h3>\n\n\n\n
Inter-Set Stretching<\/h3>\n\n\n\n
Use of Heavy Free Weights<\/h3>\n\n\n\n
Beginner Old School Workout Program<\/strong><\/h2>\n\n\n\n
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Monday – Upper Body<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Overhead Press<\/td> 3<\/td> 10-15<\/td><\/tr> Incline Bench Press<\/td> 3<\/td> 10-15<\/td><\/tr> Machine Fly<\/td> 3<\/td> 10-15<\/td><\/tr> Lateral Raises<\/td> 3<\/td> 10-15<\/td><\/tr> Front Pulldown<\/td> 3<\/td> 10-15<\/td><\/tr> T-Bar Row<\/td> 3<\/td> 10-15<\/td><\/tr> Bar Dips<\/td> 3<\/td> 5-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Tuesday – Thigh and Calves<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Leg Extension<\/td> 4<\/td> 15-20<\/td><\/tr> Leg Press<\/td> 4<\/td> 10-15<\/td><\/tr> Front Lunges<\/td> 3<\/td> 8\/leg<\/td><\/tr> Leg Curl<\/td> 4<\/td> 15-20<\/td><\/tr> DB RDL<\/a><\/td> 3<\/td> 8-10<\/td><\/tr> Standing Calf Raises<\/td> 4<\/td> 15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Thursday – Upper Body<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Pull-up<\/td> 3-4<\/td> 4-8<\/td><\/tr> Seated Row<\/td> 3-4<\/td> 10-12<\/td><\/tr> Close Grip Bench Press<\/a><\/td> 3-4<\/td> 10-12<\/td><\/tr> Parallel Cable Fly<\/td> 3-4<\/td> 10-12<\/td><\/tr> DB Front Raises<\/td> 3-4<\/td> 10-12<\/td><\/tr> Rear Delt Fly<\/td> 3-4<\/td> 10-12<\/td><\/tr> Barbell Curl<\/td> 3-4<\/td> 10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Friday – Thigh and Calves<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Front Hack Squat<\/td> 3<\/td> 10-15<\/td><\/tr> Reverse Hack Squat<\/a><\/td> 3<\/td> 10-15<\/td><\/tr> Lying Leg Curl<\/td> 3<\/td> 15-20<\/td><\/tr> Low Back Extension<\/a><\/td> 3<\/td> 10-15<\/td><\/tr> Seated Calf Raises<\/td> 3<\/td> 15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Saturday – Cardio and Abdominals<\/h3>\n\n\n\n
Exercise<\/th> Activity<\/th><\/tr><\/thead> Treadmill<\/td> 20-minute Jog x 1 set<\/td><\/tr> Bicycling<\/td> 10-minute x 1 set<\/td><\/tr> Elliptical<\/td> 5-minute x 1 set<\/td><\/tr> Kneeling Cable Crunch<\/a><\/td> 4 sets x 20-25 reps<\/td><\/tr> Hanging Knee Raises<\/td> 4 sets x 10-15 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Intermediate Old School Exercise Program<\/strong><\/h2>\n\n\n\n
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Day 1 – Chest<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Flat Bench Press<\/td> 4<\/td> 12-10-8-6<\/td><\/tr> Incline Bench Press<\/td> 3<\/td> 12-10-8-6<\/td><\/tr> Flat Dumbbell Flyes<\/td> 3<\/td> 12-10-8<\/td><\/tr> H2L Cable Fly\/Crossover<\/td> 3<\/td> 12-10-8<\/td><\/tr> Dumbbell Pullover<\/a><\/td> 3<\/td> 12-10-8<\/td><\/tr> Parallel Bar Dips<\/td> 3<\/td> Till failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day 2 – Legs<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> BB Squat\/Leg Press<\/td> 4<\/td> 12-10-8-6<\/td><\/tr> Barbell Lunges<\/td> 3<\/td> 10\/leg<\/td><\/tr> Leg Extension<\/td> 4<\/td> 20-15-12-10<\/td><\/tr> Stiff Leg Deadlift<\/a><\/td> 3<\/td> 12-10-8<\/td><\/tr> Leg Curl<\/td> 4<\/td> 20-15-12-10<\/td><\/tr> Calf Raises<\/td> 3<\/td> 25-20-15-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day 3 – Back<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Chin-Up\/Pull-up<\/td> 3<\/td> Failure<\/td><\/tr> Deadlift\/Bent-Over Row<\/td> 4<\/td> 12-8-8-6<\/td><\/tr> T-Bar Row<\/td> 4<\/td> 12-10-8-6<\/td><\/tr> Lat Pulldown<\/td> 4<\/td> 15-10-8-6<\/td><\/tr> Seated Row<\/td> 4<\/td> 15-12-10-8<\/td><\/tr> One-arm DB Row<\/td> 3<\/td> 10-12\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day 4 – Abs<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Hanging Knee Raises<\/td> 4-6<\/td> 10-20<\/td><\/tr> Roman Chair Sit-ups<\/td> 4-6<\/td> 20-30<\/td><\/tr> Cable Crunches<\/td> 4-6<\/td> 20-30<\/td><\/tr> Oblique Crunch<\/td> 4-6<\/td> 10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day 5 – Shoulder<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Smith Machine Overhead Press<\/td> 3-4<\/td> 12-10-8<\/td><\/tr> Behind The Neck Shoulder Press<\/a><\/td> 3-4<\/td> 12-10-8<\/td><\/tr> Lateral Dumbbell Raises<\/td> 3-4<\/td> 12-10-8<\/td><\/tr> Alternating DB Front Raises<\/td> 3-4<\/td> 12-10-8<\/td><\/tr> Bent-Over Lateral Raises<\/td> 3-4<\/td> 12-10-8<\/td><\/tr> Cable\/Barbell Upright Row<\/td> 3-4<\/td> 12-10-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day 6 – Arms<\/h3>\n\n\n\n
Superset<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Two-Arm Barbell Curl + Close Grip Bench Press<\/td> 3-4<\/td> 10-12<\/td><\/tr> Incline Dumbbell Curl + Skull Crusher<\/td> 3-4<\/td> 10-12<\/td><\/tr> Concentration Curl + Overhead Triceps Extension<\/td> 3-4<\/td> 10-12<\/td><\/tr> Nautilus Preacher Curl + Barbell Triceps Kickback<\/td> 3-4<\/td> 10-12<\/td><\/tr> Reverse Barbell Curl + Wrist Curl<\/td> 3-4<\/td> 10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Advanced Old School Bodybuilding Training Plan<\/strong><\/h2>\n\n\n\n
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Monday – Chest, Back, and Abs<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Flat Bench Press<\/td> 3-5<\/td> 8-12<\/td><\/tr> Dumbbell Flyes<\/td> 3-4<\/td> 10-12<\/td><\/tr> Dumbbell Pullover<\/td> 3-4<\/td> 10-12<\/td><\/tr> Bent-Over Barbell Row<\/td> 3-5<\/td> 10-15<\/td><\/tr> Front Lat Pull Down<\/td> 3-4<\/td> 10-15<\/td><\/tr> T-Bar Row<\/td> 3-4<\/td> 10-15<\/td><\/tr> Abdominal Crunches<\/td> 4-5<\/td> 25-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Tuesday – Shoulders, Arms, and Abs<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Push Press<\/td> 3-4<\/td> 10-15<\/td><\/tr> Lateral Raise<\/td> 3-4<\/td> 10-12<\/td><\/tr> Upright Row<\/td> 3-4<\/td> 10-12<\/td><\/tr> Barbell Curl<\/td> 3-4<\/td> 10-12<\/td><\/tr> Concentration Curl<\/td> 3-4<\/td> 10-12<\/td><\/tr> Overhead Extension<\/td> 3-4<\/td> 10-12<\/td><\/tr> Triceps Dip<\/td> 3-4<\/td> 15-20<\/td><\/tr> Reverse Barbell Curl<\/td> 3-4<\/td> 10-12<\/td><\/tr> Reverse Crunch<\/td> 4-5<\/td> 20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Wednesday – Thighs and Calves<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Leg Extension<\/td> 4-5<\/td> 15-20<\/td><\/tr> Leg Press\/Hack Squat<\/td> 4-5<\/td> 10-15<\/td><\/tr> Front Lunge<\/td> 3-4<\/td> 10-12<\/td><\/tr> Seated Leg Curl<\/td> 3-4<\/td> 15-20<\/td><\/tr> Lying Leg Curl<\/td> 3-4<\/td> 15-20<\/td><\/tr> Standing Calf Raise<\/td> 3-4<\/td> 20-30<\/td><\/tr> Seated Calf Raises<\/td> 3-4<\/td> 20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Thursday – Chest, Back, and Abs<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Incline Bench Press<\/td> 4<\/td> 8-12<\/td><\/tr> Pec Deck Flies<\/td> 4<\/td> 10-12<\/td><\/tr> Cable Crossover<\/td> 4<\/td> 10-12<\/td><\/tr> Bar Dips<\/td> 4<\/td> 10-20<\/td><\/tr> Conventional Deadlift<\/td> 4<\/td> 6-10<\/td><\/tr> Seated Cable Row<\/td> 4<\/td> 6-12<\/td><\/tr> Wide Grip Pull-up<\/td> 4<\/td> 6-12<\/td><\/tr> Dip Bar Leg Raises<\/td> 4<\/td> 10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Friday – Shoulders, Arms, and Abs<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Behind The Neck Press<\/td> 3<\/td> 10-12<\/td><\/tr> Military Press<\/td> 3<\/td> 8-12<\/td><\/tr> Lateral Raise<\/td> 3<\/td> 10-12<\/td><\/tr> Rear Delt Raises<\/td> 3<\/td> 10-12<\/td><\/tr> Preacher Curl<\/td> 3<\/td> 10-15<\/td><\/tr> EZ Bar Biceps Curl<\/td> 3<\/td> 10-15<\/td><\/tr> EZ Bar Skull Crusher<\/td> 3<\/td> 10-15<\/td><\/tr> Press Downs<\/td> 3<\/td> 10-15<\/td><\/tr> Kneeling Cable Crunches<\/td> 4<\/td> 20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Saturday – Thighs and Calves<\/h3>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Back Squat<\/td> 4<\/td> 8-14<\/td><\/tr> Barbell Lunges<\/td> 3<\/td> 8-12<\/td><\/tr> Seated Leg Curl<\/td> 4<\/td> 15-20<\/td><\/tr> Good Morning<\/td> 4<\/td> 10-12<\/td><\/tr> Standing Calf Raise<\/td> 5<\/td> 15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Download The Old School Bodybuilding Workout PDF<\/strong><\/h2>\n\n\n\n