Advanced Muscle Building
Old School Bodybuilding
Train like the Golden Era legends
Inspired by the training methods of Arnold and the Golden Era bodybuilders. High volume, compound movements, and classic exercises that built the greatest physiques ever.
6
Days/Week
12
Weeks
75
Min/Session
34
Exercises
Weekly Schedule
Day 1: Chest & Back
Arnold Style
1 Barbell Bench Press (Flat)
5 × 6-10 2 Pull-ups (Wide Grip)
5 × AMRAP 3 Dumbbell Bench Press (Incline)
4 × 8-12 4 T-Bar Row
4 × 8-12 5 Dumbbell Chest Fly
4 × 10-12 6 Deadlift
3 × 6-8 Day 2: Shoulders & Arms
High Volume
1 Barbell Overhead Press
5 × 6-10 2 Barbell Curl
5 × 8-10 3 Close-Grip Bench Press
5 × 8-10 4 Lateral Raises
5 × 10-12 5 Preacher Curl
4 × 10-12 6 Ezy Bar Skull Crushers
4 × 10-12 Day 3: Legs
Quad Dominant
1 Barbell Back Squat
5 × 6-10 2 Leg Press
4 × 10-15 3 Leg Extension
4 × 12-15 4 Leg Curl (Lying)
4 × 10-12 5 Standing Calf Raise (Smith Machine)
5 × 15-20 Day 4: Chest & Back B
Volume Day
1 Barbell Bench Press (Incline)
4 × 8-10 2 Barbell Bent-Over Row
4 × 8-10 3 Chest Dips
4 × AMRAP 4 Chin-ups
4 × AMRAP 5 Cable Chest Fly
4 × 12-15 6 Cable Lat Pulldown
4 × 10-12 Day 5: Shoulders & Arms B
Pump Day
1 Arnold Press
4 × 8-10 2 Standing Dumbbell Hammer Curl
4 × 10-12 3 Tricep Pushdowns
4 × 10-12 4 Rear Delt Cable Flyes
4 × 12-15 5 Concentration Curl
3 × 12-15 6 Overhead Rope Extension
3 × 12-15 Day 6: Legs B
Ham & Glute
1 Romanian Deadlift (RDL)
4 × 8-10 2 Barbell Front Squat
4 × 8-10 3 Bodyweight Walking Lunge
4 × 12 each 4 Leg Curl (Seated)
4 × 10-12 5 Seated Calf Raise
5 × 12-15 Equipment Required
Barbell Dumbbell Cable
Target Muscles
Chest Back Shoulders Arms Legs
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#bodybuilding
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#classic
#high volume
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