Old School Cool

Six days of classic lifts from the golden era of bodybuilding. No machines, no nonsense, just barbells and dumbbells the way Arnold intended.

IntermediateStandard sessionshypertrophystrength
Days a week6
Exercises27
Focus17muscles

Who it's for

A 6-day intermediate program with extra work for chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques and lower back: 27 exercises across 6 sessions a week.

Focus muscles: Chest, Back, Shoulders, Biceps, Triceps, Forearms, Traps, Lats, Quadriceps, Hamstrings, Glutes, Calves, Hip Flexors, Adductors, Abs, Obliques, Lower Back. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

6 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Chest & Tris

Classic push

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Dumbbell Fly
  4. 4Barbell Close-Grip Bench Press
  5. 5Dumbbell Overhead Tricep Extension

Day 2

Back & Bis

Classic pull

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row
  4. 4Barbell Curl
  5. 5Dumbbell Hammer Curl

Day 3

Legs

Classic legs

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Dumbbell Lunge
  4. 4Barbell Stiff-Leg Deadlift

Day 4

Shoulders

Classic delts

  1. 1Barbell Overhead Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Lateral Raise
  4. 4Barbell Upright Row

Day 5

Arms

Classic arms

  1. 1Barbell Curl
  2. 2Barbell Close-Grip Bench Press
  3. 3Dumbbell Preacher Curl
  4. 4Dips
  5. 5Dumbbell Hammer Curl

Day 6

Full Body

Classic total

  1. 1Barbell Front Squat
  2. 2Dumbbell Bench Press
  3. 3Dumbbell Row
  4. 4Dumbbell Shoulder Press

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Shoulders24High
Biceps21Excessive
Triceps21Excessive
Chest18High
Back15Optimal
Glutes15Optimal
Hamstrings12Optimal
Quadriceps10.5Moderate
Lats9Moderate
Traps6Moderate
Abs4.5Moderate
Forearms3Maintenance
Calves1.5Maintenance

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Run this program free.

Start Old School Cool in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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