Old School, meets new for lean mass
Bulking
Advanced
Machine strength
Plan Details
The Old School, meets new for lean mass routine is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 7 day workout routine to help build muscle while also shedding off fat to get ripped. Day 1 and 4 will be targeting chest and shoulders. Day 2 and 5 your focus will be shoulders and arms. Day 3 and 6 will be Legs. Day 7 Rest. or it can be done Workout Day 1-3 Rest Workout 4-6 Rest Repeat I did not include abs on this routine as old school bodybuilders hit abs daily. I choose 2 random exercises for abs on each workout day and do it. Because this is a muscle building routine; the main focus is to perform around 12 reps per set with 30-45 seconds break in between sets, this will allow for optimum muscle gain and fat loss. Cardio can be performed on rest day or any other day you feel comfortable. Each day with proper protocol should not last more then 75 mins.
Routine detail
Day 1
Chest and Back
Est. 62 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Pullover and Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Seated Pull downs, parallel grip
3 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 2
Shoulders and Arms
Est. 77 min
10 exercises
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 44 min
5 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 15 Reps
Hack Calf Raise
5 Sets x 15 Reps
Day 4
Chest and Back
Est. 62 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Day 5
Shoulders and Arms
Est. 62 min
8 exercises
Barbell Shoulder Press
5 Sets x 12 Reps
Cable Seated Row to Neck
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Day 6
Legs
Est. 37 min
4 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 20 Reps
