Old School Strong
Back to when men were men and programming was simple. Classic 5x5 training that built legends. No fancy periodization, just progressive overload and grit.
Who it's for
A 3-day beginner program with extra work for chest, back, quadriceps and hamstrings: 9 exercises across 3 sessions a week.
Focus muscles: Chest, Back, Quadriceps, Hamstrings. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
3 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Workout A
Squat, bench, row
Day 2
Workout B
Squat, press, deadlift
Day 3
Workout A
Squat, bench, row
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.
| Muscle | Sets | Zone |
|---|---|---|
| Glutes | 12 | Optimal |
| Quadriceps | 10.5 | Moderate |
| Back | 9 | Maintenance |
| Hamstrings | 7.5 | Moderate |
| Abs | 6 | Moderate |
| Chest | 6 | Maintenance |
| Lats | 6 | Maintenance |
| Shoulders | 6 | Maintenance |
| Traps | 4.5 | Maintenance |
| Triceps | 4.5 | Maintenance |
| Biceps | 3 | Maintenance |
Similar programs
Run this program free.
Start Old School Strong in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.