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 Bench Press
5 × 6-10 2 Wide-grip Pull-ups
5 × AMRAP 3 Incline Dumbbell Press
4 × 8-12 4 T-Bar Rows
4 × 8-12 5 Dumbbell Flyes
4 × 10-12 6 Deadlift
3 × 6-8 Day 2: Shoulders & Arms
High Volume
1 Overhead Press
5 × 6-10 2 Barbell Curls
5 × 8-10 3 Close-grip Bench
5 × 8-10 4 Lateral Raises
5 × 10-12 5 Preacher Curls
4 × 10-12 6 Skull Crushers
4 × 10-12 Day 3: Legs
Quad Dominant
1 Squats
5 × 6-10 2 Leg Press
4 × 10-15 3 Leg Extensions
4 × 12-15 4 Lying Leg Curls
4 × 10-12 5 Standing Calf Raises
5 × 15-20 Day 4: Chest & Back B
Volume Day
1 Incline Bench Press
4 × 8-10 2 Barbell Rows
4 × 8-10 3 Dips
4 × AMRAP 4 Chin-ups
4 × AMRAP 5 Cable Crossovers
4 × 12-15 6 Lat Pulldowns
4 × 10-12 Day 5: Shoulders & Arms B
Pump Day
1 Arnold Press
4 × 8-10 2 Hammer Curls
4 × 10-12 3 Tricep Pushdowns
4 × 10-12 4 Rear Delt Flyes
4 × 12-15 5 Concentration Curls
3 × 12-15 6 Overhead Extensions
3 × 12-15 Day 6: Legs B
Ham & Glute
1 Romanian Deadlifts
4 × 8-10 2 Front Squats
4 × 8-10 3 Bodyweight Walking Lunge
4 × 12 each 4 Leg Curls
4 × 10-12 5 Seated Calf Raises
5 × 12-15 Equipment Required
Barbell Dumbbell Cable
Target Muscles
Chest Back Shoulders Arms Legs
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#bodybuilding
#arnold
#classic
#high volume
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