5-day classic bodybuilding split program radar chart labeled The Old School — highlights muscle, burn, strength, and grind levels.

Weekly Structure

Day
Exercise
Target
MonChestFull chest focus, upper to lower angles
TueBackLats, traps, and rear delts
WedShouldersMedial + rear delts, traps
ThuArmsBiceps, triceps, forearms
FriLegsQuads, hamstrings, glutes, calves
Sat
Rest
Rest
Sun
Rest
Rest
This split doesn’t care about science, spreadsheets, or recovery optimization. It’s about showing up, hitting it hard, and walking out pumped.You train chest on Monday, arms on Thursday — because that’s just how it’s done.

Who It’s For

This isn’t the most “efficient” split — and we’re not pretending it is. But if you want to train like the icons did, chase the pump, and build a physique with real presence — The Old School still hits.

Day 1: Chest Day

Exercise
Sets
Reps
Focus
Rest
Barbell Bench Press
4
8 - 10
Heavy press, overall mass
90-120 sec
Incline Dumbbell Press
4
10 - 12
Upper chest thickness
90 sec
Flat Machine Press
3
10 - 12
Controlled squeeze
60 sec
Dumbbell Flyes
3
12 - 15
Stretch and contract
45-60 sec
Cable Crossover (High to Low)
3
15 - 20
Lower chest finish
30-45 sec
Push-Ups (Go till you can't move.)
3
Failure
Max pump, no rest
Expect 50–60 minutes total.
This day’s about classic chest volume — pressing strength up top, deep contraction down low, and a finisher that will leave your chest cooked.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 2: Back Day

Exercise
Sets
Reps
Focus
Rest
Barbell Deadlift
4
6 – 8
Posterior chain, full pull power
120 sec
Pull-Ups (Wide Grip)
4
8 – 12
Lat width, vertical pull
90 sec
Barbell Bent-Over Rows
4
10 - 12
Mid-back + lat thickness
75 sec
Seated Cable Rows
3
12 - 15
Controlled contraction
60 sec
Straight-Arm Lat Pulldown
3
12 - 15
Lat stretch + squeeze
45 sec
Expect 60–75 minutes total.
This day’s built for mass - plain and simple. You’ll hit your back from every angle: heavy deadlifts for thickness, wide pulls for lats, and rows to fill it in. Grip’s just the price you pay.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 3: Shoulders Day

Exercise
Sets
Reps
Focus
Rest
Seated Overhead Barbell Press
4
8 – 10
Front + medial delts power
90 sec
Dumbbell Lateral Raise
4
12 – 15
Width and shape
45-60 sec
Upright Row (EZ Bar or Cable)
3
10 - 12
Medial delts + trap tie-in
60 sec
Rear Delt Fly (DB or Cable)
3
12 - 15
Rear delt isolation
45 sec
Dumbbell Shrugs (Pause at Top)
3
15 - 20
Trap overload + squeeze
30-45 sec
Expect 50–60 minutes total.
This session hits your shoulders from every angle — front, side, rear, and traps.You’ll press heavy, raise clean, and walk out looking twice as wide.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 4: Arms Day

Exercise
Sets
Reps
Focus
Rest
Barbell Curl
4
10 – 12
Biceps mass builder
60 sec
Skullcrushers (EZ Bar)
3
10 – 12
Long head triceps + lockout
60 sec
Dumbbell Hammer Curl
3
12 - 15
Biceps + brachialis thickness
45 sec
Overhead DB Tricep Extension
3
12 - 15
Stretch + squeeze long head
45 sec
Preacher Curl (Machine or EZ)
3
10 - 12
Biceps peak + isolation
45 sec
Tricep Pushdown (Cable)
3
12 - 15
Pump + control finish
30-45 sec
Expect 50–60 minutes total.
This day’s pure bodybuilding. You’re hitting biceps and triceps from every angle with high volume, full control, and short rest. If you train it right, your arms won’t just feel pumped — you’ll feel cooked.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 5: Leg Day

Exercise
Sets
Reps
Focus
Rest
Barbell Back Squat
4
8 – 10
Quad-dominant power + depth
90-120 sec
Romanian Deadlift
4
10 – 12
Hamstring stretch + glute tie-in
90 sec
Walking Lunges (DB or BW)
3
12/leg
Stability + quad/ham engagement
60-75 sec
Leg Press
3
12 - 15
Quad burnout + range
60 sec
Standing Calf Raise
3
15 - 20
Calf overload + full stretch
30-45 sec
Seated Calf Raise
3
15 - 20
Soleus + slow burn finisher
30 sec
Expect 60–75 minutes total.
This leg day isn’t about technique tricks or optimization — it’s about putting in work. Squat deep, hinge clean, and finish with a burn that stays with you the whole weekend.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time
The full 5-day Bro Split — The Old School. Pure muscle focus, one body part at a time. No hacks, no shortcuts, just classic discipline and volume done right.
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