Old-School 8-week Full Body Program
Old-School Full-Body Beast Mode: 8 Weeks to Glory
+ FREE “How Bodybuilders Really Eat” Nutrition Guide
Welcome to the program that doesn’t care about trends, TikTok workouts, or how pretty your shaker bottle is. This is old-school—the kind of training that made gym rats into legends before hashtags were even a thing.
Weeks 1–4: You’ll hit 4 full-body workouts a week. Why? Because your whole body needs to know you’re serious. We’re waking up muscles you forgot existed. It’ll be tough, but your mirror will start throwing compliments your way.
Weeks 5–8: You graduate to 5 workouts a week with a proper pro split. This is where the magic happens. Chest day. Back day. Leg day. Shoulders day. Arms day. The whole gang is getting their own spotlight.
And because muscles aren’t built on protein farts alone, you’re also getting a FREE nutrition e-book. It’s packed with tips on how bodybuilders actually eat—not just what looks good on Instagram. We’re talking real food, real results.
This plan isn’t for quitters, influencers, or anyone afraid of a little sweat. But if you’re ready to train like it’s 1985, eat like a champ, and maybe tear a sleeve or two—this is your program.
Weeks:
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Day 1Week 1Big Chest & Strong Triceps
This workout is designed for natural lifters to grow their chest and triceps fast! The workout has 5 exercises for the chest and 3 for the triceps. The chest part focuses more on the upper chest, with some advanced cable exercises and the superset finisher at the end. You will feel the pump, believe me! The triceps part focuses more on the long head of the triceps as that is what makes your arms look huge! Try this workout and thank me later!
70minChest & Triceps -
Day 2Week 150min Back & Biceps
If you have only 1 hour for the gym, this is one of the best ways to grow muscles fast: Supersets and Dropsets, plus you get some very good isolation exercises, such as the kneeling low to high row, or bent over biceps isolation curls! You even combine a superset and a drop set in one part of the workout! There are 4 exercises for the back, and 4 exercises for the biceps. Supersets and drop sets are a great way to achieve failure. People think that you should use these techniques only when cutting, which is not true. These techniques (supersets, drop sets, giant sets...) will help you to achieve hypertrophy fast and to pump your muscles fast, but depending on your diet, you will either bulk or cut, so the workout itself does not have anything to do with the bulking or cutting! So it all depends on calorie intake (caloric surplus (example: over 3000 calories per day) = bulking, and caloric deficit (example: under 2300 calories per day) = cutting).
50minBack & Biceps -
Day 3Week 1Old School Leg Day
This very advanced routine is designed to reach an absolute failure with only 5 simple exercises! The goal is to pump the legs to the max! With the first giant set you will feel the legs pumping fast! just follow my advices and the routine and thank me later!
75minFull Legs -
Day 4Week 1Boost the Growth Naturally
The workout consists of 7 exercises, 2 of which are warmup exercises. The goal is to boost the growth of the shoulders in 1 hour. Natural lifters need more stress on the muscle part to make it grow, so this workout is the perfect one!
70minFull Shoulders
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Day 1Week 2Chest & Triceps & Abs
The workout has 3 parts: the chest, triceps, and abs! The goal is to hit the chest and triceps the most, while the last exercise is only for the abs! I usually say that this is my most complete workout ever, as it brings the best pump ever! After this workout, you will feel like a spartan warrior for sure!Â
80minChest, Triceps, Abs -
Day 2Week 2Powerful Back & Biceps
This workout consists of 2 parts: the back and biceps! There are 6 exercises in total: 4 for the back and 2 for the biceps! The goal is to mix the heavy lifting with some hypertrophy routine! I will show you the basics for all back exercises in this workout! After this workout, you will feel BIG, believe me! Try it and thank me later!
70minBack & Biceps -
Day 3Week 2No More Chicken Legs
This leg workout is designed to improve your legs and make them grow in only 50 minutes! The workout has all the techniques to help you achieve the failure: superset, drop set, and cluster set!Â
50minFull Legs -
Day 4Week 2Old School Way!
The workout stipulates only the basic exercises with the cable machine and dumbbells! You do not need all the fancy equipment to boost the growth of your shoulders! Try my old-school routine with 6 exercises designed to pump your shoulders fast and achieve hypertrophy!
60minFull Shoulders
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Day 1Week 3Explosive Pump workout
The workout has 7 exercises in total. The chest part stipulates drop sets and supersets! The triceps part of the workout focuses on building the long head of the triceps! The pump is amazing! Try it and thank me later!
75minChest & Triceps -
Day 2Week 3NOT Boring Workout
If all of your workouts are boring, you have to try this, believe me! The workout consists of only 4 back and 3 biceps exercises, but the routine is insane! you will feel the pump like never before, I promise you that! You just need to follow my instructions!
75minBack & Biceps -
Day 3Week 3Leg Day for All Levels
This is the workout that is good for beginners as well as for advanced gymgoers! This workout consists of 6 exercises: 2 for the quadriceps, 2 for the hamstrings, and 2 for the calves. The workout incorporates only the basic exercises, some with a hypertrophy routine. Therefore, this workout is suitable for all levels, no matter if you are a beginner or an advanced gym goer!
60minFull Legs -
Day 4Week 3Side Deltoids Pump
At the end of this workout, you will not be able to lift your arms, as this is one of the best workouts to build side deltoids! If you neglected the side deltoids or have no idea how to grow them fast, this is the perfect workout for you! Follow me and thank me later!
75minShoulders (side deltoids focused)
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Day 1Week 450min Pump
Pump your Chest and Triceps in less than 1 hour! This workout has fewer exercises, and as there are many supersets and drop sets, you will achieve a total failure and boost the growth of your chest and triceps in less than 50 minutes. Make sure to follow the full workout structure!
50minChest &Triceps -
Day 2Week 445 Min Back & Biceps
Strong pump in less than 1 hour! Here you have only 2 giant sets. The first giant set engages the back, while the other one engages the biceps. The goal is to achieve a strong pump and finish the workout in 45 minutes.
45minBack & Biceps -
Day 3Week 4Leg Day - Cluster Sets
Try this workout with fewer exercises but many cluster sets! The workout consists of only 5 exercises, but the cluster-set routine will help you grow your legs fast! Cluster sets are one of the most famous hypertrophy routines for achieving total failure and growing muscles fast!
75minFull Legs -
Day 4Week 450-Min Delts Pump
The best quick pump ever! You have to try it! The workout consists of 5 exercises, but the routine and exercises I chose will help you engage your shoulders to the max! you will hit all 3 shoulder parts in less than 1 hour. This is one of my most effective shoulder routines to help you build a 3D shape!
50minfull Shoulders
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Day 1Week 5Chest Day - Feel Like Arnold
Chest workout only with the basic equipment in an old-school way! This workout has only 5 exercises, and the last part of this workout will help you pump your chest like never before! You only need the basic gym equipment, just like in old-school days!
60minFull chest -
Day 2Week 5Go Heavy Back Workout
If you like lifting heavy, this is the perfect workout for you! This workout focuses mainly on heavy lifting, but it also incorporates some hypertrophy techniques (drop sets and supersets). This way, you will achieve the best pump possible with all 6 exercises. The routine is designed to hit all parts of the back!
70minFull Back -
Day 3Week 5The Most Effective Leg Day
This is the perfect Leg Day to grow your legs FAST! This Workout has only 5 exercises but the intensity is high! The goal here is to achieve the hypertrophy in less than 1 hour! The is the most effective leg day to pump the legs fast! Follow my routine and thank me later!
60minFull Legs -
Day 4Week 5Simple but Effective - The Pump
With this routine, growth is guaranteed. The pump is also amazing! You tried everything, but your shoulders aren't growing? Well, you did not try my workout routine that I designed to boost growth! If you are a natural lifter, this workout is perfect for you! The pump is amazing!
70minFull Shoulders -
Day 5Week 5Pumping Iron Full Arms
Pump your arms like never before! Only for the strongest! If you do not want to grow your arms, this workout is not for you! The workout has 3 giant sets and 1 single triceps exercise with drop sets! The goal is to pump arms so hard that you think your arms will explode!
70minFull Arms
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Day 1Week 6Chest with insane finisher
Full chest day to boost the growth! This workout consists of only 5 exercises. The routine will help you boost your growth! Each exercise can be performed in any gym, so you do not need any special equipment.
75minFull Chest -
Day 2Week 6Back With Limited Equipment
You do not need fancy equipment to build a massive back! The workout consists of 5 exercises, but the routine is designed to reach the hypertrophy! Follow my tips if you want to keep the focus on the back alone and not to shift the focus to other muscle groups!
75minFull Back -
Day 3Week 61h Leg Pump
Insane leg day that you can finish in 1 hour or less! There are 6 exercises in total, but the intensity is very high! The goal is to achieve failure in less than 1 hour!
60minFull Legs -
Day 4Week 6Shoulders Mega Pump
Here is the secret of my big shoulders! You have to try this! This workout lasts for 50-60 minutes and it has 5 exercises in total! This is the mega pump workout that I use when I do not have much time for a workout, but I want to pump my shoulders, especially side deltoids, fast! Try it and tell me if you liked the feeling of the mega pump!
50minShoulders -
Day 5Week 6Advanced Full Arms
The pump after this workout is so amazing! This routine incorporates 7 exercises with an advanced routine! The focus is more on the biceps (60%) which is good if you want to grow them fast! The pump after this workout is so amazing, and you will thank me later! Now, follow my routine!
70minFull Arms
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Day 1Week 7Advanced Chest workout
Chest day with advanced exercises for the ultimate isolation! This routine consists of only 4 advanced exercises that hit the chest perfectly. You need some experience to perform those exercises correctly! The goal here is to isolate the chest as much as possible. The pump might not be so good, but all chest parts will be maximally isolated! Try it and thank me later!
60minFull Chest -
Day 2Week 7Kong Strong Back
If you want to feel big like King Kong, follow my pump routine! The workout consists of 5 exercises. The first 3 exercises are isolation exercises. The last 2 exercises will pump you hard! You have to try this special routine of mine! It is cluster sets! Oh man, I love cluster sets so much! follow my routine and thank me later!
75minFull Back -
Day 3Week 7
Old School Leg Day
This very advanced routine is designed to reach an absolute failure with only 5 simple exercises! The goal is to pump the legs to the max! With the first giant set, you will feel your legs pumping fast! just follow my advice and the routine and thank me later!
75minFull Legs -
Day 4Week 7
Max Deltoids Pump for natural lifters
This is one of my best workout routines for natural lifters! The workout consists of 7 exercises, 2 of which are warmup exercises. The goal is to boost the growth of the shoulders in 1 hour. Natural lifters need more stress on the muscle part to make it grow, so this workout is the perfect one!
70minFull Shoulders -
Day 5Week 7Full Arms Simple Routine
Feel the Pump with this simple Arms routine! This workout has 7 exercises that hit the triceps and biceps! The routine is quite SIMPLE but very EFFECTIVE! You will feel amazing pump at the end! Try it and let me know if you liked it!
60minFull Arms
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Day 1Week 8Chest with insane finisher
Full chest day to boost the growth! This workout consists of only 5 exercises. The routine will help you boost your growth! Each exercise can be performed in any gym, so you do not need any special equipment.
75minFull Chest -
Day 2Week 8Ultimate Back Workout
One of my best routines for growing the back with detailed instructions! The workout is very simple as it has only 5 exercises, but the routine is made to achieve hypertrophy! The last exercise will help you build the lower latissimus!
70minFull Back -
Day 3Week 8
The Most Effective Legs Routine
This is the perfect Leg Day to grow your legs FAST! This Workout has only 5 exercises but the intensity is high! The goal here is to achieve the hypertrophy in less than 1 hour! The is the most effective leg day to pump the legs fast! Follow my routine and thank me later!
60minFull Legs -
Day 4Week 8
Pump shoulders in old-school style
100% guaranteed pump with the basic gym equipment! The workout stipulates only the basic exercises with the cable machine and dumbbells! You do not need all the fancy equipment to boost the growth of your shoulders! Try my old-school routine with 6 exercises designed to pump your shoulders fast and achieve hypertrophy!
60minFull Shoulders -
Day 5Week 8Arms - Total Failure & Fast Growth
Full arms workout with 3 giant sets only! This is one of the best way to grow arms fast! People think that if you do supersets, giant sets and similar, will lose muscle mass and that it is more for the cutting season! They are so WRONG! The goal is to achieve hypertrophy, and depending on how many carries you will intake, you will bulk or cut. With this workout you will achieve 101% hypertrophy!
50 minminFull Arms
