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    Old School Iron

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    This document outlines a 7 day workout program with exercises grouped into chest/back, quads/hams, shoulders/arms splits. Each day includes 5 exercises, some performed as supersets. Exercises include chest presses, rows, squats, lunges, shoulder presses, curls. Rest periods of 60-90 seconds between sets and 2-3 minutes between supersets or exercises like pushups/pullups done for high reps at the end of the workout. The program is labeled as Week 1.

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    Old School Iron

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    9K views9 pages
    This document outlines a 7 day workout program with exercises grouped into chest/back, quads/hams, shoulders/arms splits. Each day includes 5 exercises, some performed as supersets. Exercises include chest presses, rows, squats, lunges, shoulder presses, curls. Rest periods of 60-90 seconds between sets and 2-3 minutes between supersets or exercises like pushups/pullups done for high reps at the end of the workout. The program is labeled as Week 1.

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    Old-School-Iron

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    This document outlines a 7 day workout program with exercises grouped into chest/back, quads/hams, shoulders/arms splits. Each day includes 5 exercises, some performed as supersets. Exercises include chest presses, rows, squats, lunges, shoulder presses, curls. Rest periods of 60-90 seconds between sets and 2-3 minutes between supersets or exercises like pushups/pullups done for high reps at the end of the workout. The program is labeled as Week 1.

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    © All Rights Reserved
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    Download as pdf or txt
    9K views9 pages

    Old School Iron

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    This document outlines a 7 day workout program with exercises grouped into chest/back, quads/hams, shoulders/arms splits. Each day includes 5 exercises, some performed as supersets. Exercises include chest presses, rows, squats, lunges, shoulder presses, curls. Rest periods of 60-90 seconds between sets and 2-3 minutes between supersets or exercises like pushups/pullups done for high reps at the end of the workout. The program is labeled as Week 1.

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    The documents describe various workout plans that include both strength and hypertrophy exercises for different muscle groups. The plans are split into full-body workouts performed multiple times per week.

    The exercises include both compound and isolation moves targeting the major muscle groups like chest, back, shoulders, arms, legs, and core. Exercises mentioned include squats, deadlifts, presses, rows, flyes and more using dumbbells, barbells and machines.

    Each day focuses on different muscle groups and splits them into main exercises and accessories. Exercises are generally performed for 3 sets of 10-12 reps with the last set being a drop set. Supersets and complexes are also incorporated along with challenges at the end of each session.

    Charleston, Ar

    joshscott3535 @ gmail.com
    Josh Scott
    WEEK 1

    DAY 1 - CHEST / BACK (1)

    1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Floor Flyes - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. DB Floor Press - 3 x F w/ rest-pause sets.
    **120 reps if your max in one set is 20 or more. 60 if your max in one set is
    SCHOOL'S OUT: Pushups x 120** or 60** (AFAP in good form) less than 20. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
    BACK BASICS:
    4. Barbell Rows - 5 x 5RM (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. Pullups - 3 x 8-10 to failure (use weight if necessary) Rest 60-90 seconds between sets.

    DAY 2 - QUADS / HAMS (1)

    1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets.
    *3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause sets.
    **Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes
    SCHOOL’S OUT: Goblet Squat 1/2 Gauntlet** before and after SCHOOL’S OUT exercise.
    GLUTES / HAMS BASICS:
    4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
    5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets.

    DAY 3 - SHOULDERS / ARMS (1)

    1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Side Lateral Raises - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. DB Front Raises - 3 x F w/ rest-pause sets.
    **If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb
    plate if doing 60 pushups. Rest 2-3 minutes before and after SCHOOL’S OUT
    SCHOOL’S OUT: 3-Way Plate Pressouts x 120** exercise.
    ARMS BASICS:
    4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets.

    DAY 4 - OFF

    Charleston, Ar
    joshscott3535 @ gmail.com 1
    Josh Scott
    1
    WEEK 1

    DAY 5 - BACK / CHEST (1)

    1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. DB Pullover - 3 x F w/ rest-pause sets.
    **60 reps if your max in one set is 10 or more. 30 if your max in one set is less
    SCHOOL’S OUT: Pullups x 60** or 30** (AFAP in good form) than 10. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
    CHEST BASICS:
    4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets.

    DAY 6 - GLUTES & HAMS / QUADS (1)

    1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets.
    *3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. Glute Hyperextension - 3 x F w/ rest-pause sets.
    SCHOOL’S OUT: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 **Use approximately 1/4 your bodyweight as the weight of the kettlebell or
    each, 5 each** dumbbell. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
    QUADS BASICS:
    4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets.

    DAY 7 - ARMS / SHOULDERS (1)

    1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Incline Power Bombs - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. DB Spider Curls - 3 x F w/ rest-pause sets.
    **60 reps if your max in one set is 10 or more. 30 if your max in one set is less
    than 10.
    SCHOOL’S OUT: Choose either biceps OR triceps, NOT both ***Use 12RM from your lying dumbbell extension for your starting gauntlet
    Biceps - Chinups x 60** or 30** (AFAP in good form) weight.
    Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
    ARMS BASICS:
    4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets.

    Charleston, Ar
    joshscott3535 @ gmail.com 2
    Josh Scott
    2
    WEEK 2

    DAY 8 - OFF

    DAY 9 - CHEST / BACK (2)

    1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Floor Flyes - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. DB Floor Press - 3 x F w/ rest-pause sets.
    BACK BASICS:
    4. Barbell Rows - 5 x 5RM (add weight if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
    5. Weighted Pullups - 3 x 8-10 reps Rest 60-90 seconds between sets.
    **120 reps if your max in one set is 20 or more. 60 if your max in one set is
    less than 20. Rest 2-3 minutes after last set of exercise 5 / before DETENTION
    DETENTION: 120 Pushups (However Long it Takes) exercise.

    DAY 10 - QUADS / GLUTES & HAMS (2)

    1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets.
    *3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause sets.
    GLUTES / HAMS BASICS:
    4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
    5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets.
    **Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes
    DETENTION: Goblet Squat 1/2 Gauntlet** after last set of exercise 5 / before DETENTION exercise.

    DAY 11 - SHOULDERS / ARMS (2)

    1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Side Lateral Raises - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. DB Front Raises - 3 x F w/ rest-pause sets.
    ARMS BASICS:
    4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets.
    **If doing 120 pushups as instructed earlier this week use 45lb plate. Use
    25lb plate if doing 60 pushups. Rest 2-3 minutes after last set of exercise 5 /
    DETENTION: 3-Way Plate Pressouts x 120** before DETENTION exercise.

    Charleston, Ar
    joshscott3535 @ gmail.com 3
    Josh Scott
    3
    WEEK 2

    DAY 12 - OFF

    DAY 13 - BACK / CHEST (2)

    1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. DB Pullover - 3 x F w/ rest-pause sets.
    CHEST BASICS:
    4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets.
    **60 reps if your max in one set is 10 or more. 30 if your max in one set is less
    than 10.
    DETENTION: Choose either biceps OR triceps, NOT both ***Use 12RM from your lying dumbbell extension for your starting gauntlet
    Biceps - Chinups x 60** or 30** (AFAP in good form) weight.
    Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise.

    DAY 14 - GLUTES & HAMS / QUADS (2)

    1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets.
    *3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. Glute Hyperextension - 3 x F w/ rest-pause sets.
    QUADS BASICS:
    4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets.
    DETENTION: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 **Use approximately 1/4 your bodyweight as the weight of the kettlebell or
    each, 5 each** dumbbell.

    Charleston, Ar
    joshscott3535 @ gmail.com 4
    Josh Scott
    4
    WEEK 3

    DAY 15 - ARMS / SHOULDERS (2)

    1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Incline Power Bombs - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
    between exercises 3A and 3B. Rest 2-3 minutes between completed super-
    *3B. DB Spider Curls - 3 x F w/ rest-pause sets.
    SHOULDER BASICS:
    4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets.
    DETENTION: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 **Use approximately 1/4 your bodyweight as the weight of the kettlebell or
    each, 5 each** dumbbell.

    DAY 16 - OFF

    DAY 17 - CHEST / BACK (3)

    **120 reps if your max in one set is 20 or more. 60 if your max in one set is
    SCHOOL'S IN: 120 Pushups** (However Long it Takes) less than 20. Rest 2-3 minutes after completing SCHOOL’S IN exercise.
    1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Floor Flyes - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest
    only between exercises 3A and 3B. Rest 2-3 minutes between completed
    *3B. DB Floor Press - 3 x F w/ rest-pause supersets.
    BACK BASICS:
    4. Barbell Rows - 5 x 5RM (add weight if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
    5. Weighted Pullups - 3 x 8-10 reps Rest 60-90 seconds between sets.

    DAY 18 - QUADS / GLUTES & HAMS (3)

    **Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes
    SCHOOL'S IN: Goblet Squat 1/2 Gauntlet** after completing SCHOOL’S IN exercise.
    1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets.
    *3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *Perform as superset w/ same weight for each exercise. Transition rest
    only between exercises 3A and 3B. Rest 2-3 minutes between completed
    *3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause supersets.
    GLUTE / HAMS BASICS:
    4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
    5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets.

    Charleston, Ar
    joshscott3535 @ gmail.com 5
    Josh Scott
    5
    WEEK 3

    DAY 19 - SHOULDERS / ARMS (3)

    **If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb
    plate if doing 60 pushups. Rest 2-3 minutes after completing SCHOOL’S IN
    SCHOOL’S IN: 3-Way Plate Pressouts x 120** exercise.
    1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Side Lateral Raises - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest
    only between exercises 3A and 3B. Rest 2-3 minutes between completed
    *3B. DB Front Raises - 3 x F w/ rest-pause supersets.
    ARMS BASICS:
    4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets.

    DAY 20 - OFF

    DAY 21 - BACK / CHEST (3)

    SCHOOL’S IN: Pullups x 60** or 30** (AFAP in good form)


    1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *Perform as superset w/ same weight for each exercise. Transition rest
    only between exercises 3A and 3B. Rest 2-3 minutes between completed
    *3B. DB Pullover - 3 x F w/ rest-pause supersets.
    CHEST BASICS:
    4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets.

    Charleston, Ar
    joshscott3535 @ gmail.com 6
    Josh Scott
    6
    WEEK 4

    DAY 22 - GLUTES & HAMS / QUADS (3)

    SCHOOL’S IN: **KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 **Use approximately 1/4 your bodyweight as the weight of the kettlebell or
    each, 5 each** dumbbell. Rest 2-3 minutes after completing SCHOOL’S IN exercise.
    1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets.
    *3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *Perform as superset w/ same weight for each exercise. Transition rest
    only between exercises 3A and 3B. Rest 2-3 minutes between completed
    *3B. Glute Hyperextension - 3 x F w/ rest-pause supersets.
    QUADS BASICS:
    4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets.

    DAY 23 - ARMS / SHOULDERS (3)

    ***60 reps if your max in one set is 10 or more. 30 if your max in one set is
    less than 10.
    SCHOOL'S IN: Choose either biceps OR triceps, NOT both ***Use 12RM from your lying dumbbell extension for your starting gauntlet
    Biceps - Chinups x 60** or 30** (AFAP in good form) weight.
    Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise.
    1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
    *3A. DB Incline Power Bombs - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest
    only between exercises 3A and 3B. Rest 2-3 minutes between completed
    *3B. DB Spider Curls - 3 x F w/ rest-pause supersets.
    BACK BASICS:
    4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
    achieved) Rest 2-3 minutes between sets.
    5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets.

    DAY 24 - OFF

    DAY 25 - OFF

    Charleston, Ar
    joshscott3535 @ gmail.com 7
    Josh Scott
    7
    WEEK 4

    DAY 26 - FINAL CHALLENGE - THE 5-6-2 COMPTON CHALLENGE

    5-6-2 SETS (Use 6-7RM on First Exercise for Entire Round)


    BACK - Chest Supported Row => Dead Row => Chest Supported Row x 4 sets (drop 20lbs each time)
    BICEPS - Strict Curls => Barbell Curls => Strict Curls (drop 20lbs each time)
    QUADS - Barbell Front Squat => Barbell Back Squat => Barbell Front Squat (drop 20lbs each time)
    HAMSTRINGS / GLUTES - DB Alt. Reverse Sprinter Lunges =>DB Reverse Sprinter Lunge => DB Alt. Sprinter Lunge (drop 5lbs each hand each time)
    CHEST - Weighted Dip => Eccentric Weighted Dip => Weighted Dip (drop 10lbs each time)
    SHOULDERS - Seated DB Press => Standing DB Push Press => Seated DB Press (drop 5lbs each hand each time)
    TRICEPS - DB/EZ Bar Lying Triceps Extensions => DB/EZ Bar Skullcrushers => DB/EZ Bar Lying Triceps Extensions (drop 10lbs each time)

    DAY 27 - OFF

    DAY 28 - OFF

    Charleston, Ar
    joshscott3535 @ gmail.com 8
    Josh Scott
    8
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