The Old-School Workout

There’s a time-tested muscle-building formula that works far better than any supplement or high-tech fitness gadget. And it’s a simple one to remember: classic exercises plus hard work. While traditional moves like squats, deadlifts, and bench presses aren’t the new shiny thing, they’re still the true secret to turning your body into a muscle-making machine. After all, these moves have been proven in gyms around the world for decades. So why mess with success? Use this old-school weight-training approach to pack on size and strength like never before. Just think of it as your no-fail plan.

Workout A:
The Old-School
Workout

EXERCISE SETS REPS REST DURATION
1A Barbell Deadlift 4 6 90 s N/A s
1B Dumbbell Bench Press 4 6 90 s N/A s
2A Dumbbell Bulgarian Split Squat 4 8 75 s N/A s
2B Single-Arm Inverted Row 4 8 75 s N/A s
3A Seated Dumbbell Curl-to-Press 3 10 60 s N/A s
3B Half-Kneeling Rotational Chop 3 10 60 s N/A s

Workout B:
The Old-School
Workout

EXERCISE SETS REPS REST DURATION
1A Barbell Front Squat 4 6 90 s N/A s
1B Incline Barbell Bench Press 4 6 90 s N/A s
2A Dumbbell Straight-Leg Deadlift 4 8 75 s N/A s
2B Decline EZ-bar triceps extension 4 8 75 s N/A s
3A Inverted Row 3 10 60 s N/A s
3B Single-Leg Standing Dumbbell Calf Raise 3 10 60 s N/A s
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