Old School Bodybuilding Workout Routine and Diet Plan (with PDF)

Old school Bodybuilding has its beginnings in the 1960s, holding a special place in fitness history and embodying a golden era marked by simplicity and unwavering dedication. It reflects an era where building muscle was an art, carefully crafted with attention to detail.

Beyond mere physical appearance, old-school bodybuilding embodies a profound philosophy, representing a way of life defined by an unwavering commitment to achieving greatness. In the 1960s-1980s, men found strength in iron, sculpting not only their muscles but also their character as they pursued self-improvement during this golden era.

Icons like Arnold Schwarzenegger, Frank Zane, and Steve Reeves led the charge, inspiring others to embrace traditional values such as discipline, dedication, and determination. As we reminisce about the golden era, the stories motivate us to adopt these timeless principles and strive for greatness in our own fitness journeys.

Old School Bodybuilding Workout Routine and Diet Plan

Old School Bodybuilding Workout Plan

Classic bodybuilding workout routines from the golden era embody a mix of tradition, intensity, and thoughtful planning. During the golden age, individuals followed different workout routines, some involving intense and high-volume exercises, while others preferred more moderate and low-volume regimens.

The high-volume workouts, involving lots of sets and reps, showcase dedication and endurance. On the flip side, low-volume workouts, while less frequent, prioritize quality to maximize muscle engagement and recovery.

Both approaches represent the essence of old-school bodybuilding, offering athletes a well-rounded method to achieve their fitness goals while sticking to the timeless principles of the sport.

Old School Bodybuilding Workout Plan

Monday – Chest and Back (High Volume/Low Weight)

  1. Bench Press: 4 sets x 12-15 reps
  2. Incline Dumbbell Press: 3 sets x 12-15 reps
  3. Cable Flyes: 3 sets x 15-20 reps
  4. Dips: 3 sets x AMRAP (As Many Reps As Possible)
  5. Deadlifts: 4 sets x 8-12 reps
  6. Bent Over Rows: 3 sets x 12-15 reps
  7. Lat Pulldowns: 3 sets x 15-20 reps
  8. Single Arm Rows: 3 sets x 15-20 reps

Tuesday – Shoulder and Arms (High Volume/Low Weight)

  1. Overhead Press: 4 sets x 10-12 reps
  2. Lateral Raises: 3 sets x 15-20 reps
  3. Front Plate Raises: 3 sets x 15-20 reps
  4. Shrugs: 3 sets x 12-15 reps
  5. Barbell Curls: 3 sets x 12-15 reps
  6. Hammer Curls: 3 sets x 15-20 reps
  7. Skull Crushers: 3 sets x 12-15 reps
  8. Tricep Dips: 3 sets x AMRAP

Wednesday – Legs (High Volume/Low Weight)

  1. Squats: 4 sets x 8-12 reps
  2. Leg Press: 3 sets x 12-15 reps
  3. Walking Lunges: 3 sets x 12-15 reps
  4. Leg Extensions: 3 sets x 15-20 reps
  5. Hamstring Curls: 3 sets x 15-20 reps
  6. Calf Raises: 3 sets x AMRAP

Thursday – Chest and Back (Low Volume/High Weight)

  1. Bench Press: 4 sets x 6-8 reps
  2. Incline Dumbbell Press: 3 sets x 8-10 reps
  3. Dips: 3 sets x 10-12 reps
  4. Deadlifts: 4 sets x 6-8 reps
  5. Bent Over Rows: 3 sets x 8-10 reps
  6. Lat Pulldowns: 3 sets x 10-12 reps

Friday – Shoulder and Arms (Low Volume/High Weight)

  1. Barbell Overhead Press: 4 sets x 6-8 reps
  2. Lateral Raises: 3 sets x 8-10 reps
  3. Shrugs: 3 sets x 8-10 reps
  4. Barbell Curls: 3 sets x 6-8 reps
  5. Barbell Reverse Curls: 3 sets x 10-12 reps
  6. Skull Crushers: 3 sets x 6-8 reps

Saturday – Legs (Low Volume/High Weight)

  1. Squats: 4 sets x 6-8 reps
  2. Leg Press: 3 sets x 8-10 reps
  3. Leg Extensions: 3 sets x 8-10 reps
  4. Hamstring Curls: 3 sets x 8-10 reps
  5. Seated Calf Raises: 3 sets x 8-10 reps

Don’t miss:

Every Other Day Full Body Workout Routine
Greek God Physique Workout and Diet Plan
Classic 5 Day Bro Split Workout Routine
Classic Upper Lower Split Workout Routine

Old School Bodybuilding Diet Plan

Our structured diet plan pays homage to the golden era of bodybuilding, embracing principles that were admired by athletes of that era. It is a thoughtful composition aimed at efficiently fueling your body throughout the day, guaranteeing a well-rounded intake of essential macronutrients vital for muscle recovery, energy replenishment, and overall well-being.

From pre-workout to post-workout recovery, and mid-morning snacks to bedtime sustenance, each element of this dietary regimen is strategically designed to contribute to your fitness goals. By highlighting the importance of incorporating whole foods and lean proteins, our nutritional strategy underscores the significance of providing your body with nourishing, quality ingredients.

By fully embracing our diet plan, you can optimize your nutrition, leading you towards accomplishing your fitness objectives and immersing yourself in the timeless essence of classic bodybuilding.

Meal 1: Pre-Workout (Early Morning)

  • 1 cup of oats (cooked in water or skim milk)
  • 1 medium banana
  • 1 scoop of whey protein powder
  • 1 scoop of BCAA
  • 1 tablespoon of natural peanut butter

Meal 2: Post-Workout

  • 1 scoop of whey protein powder mixed with water or skim milk
  • 1 large sweet potato or 2 small sweet potatoes

Meal 3: Mid-Morning Meal

  • 6 ounces of grilled chicken breast, turkey breast, or beef patty
  • 1 cup of brown rice or quinoa
  • Steamed broccoli or green beans (as desired)

Meal 4: Lunch

  • 6-8 ounces of lean beef (such as sirloin or top round)
  • 1 large serving of mixed vegetables (spinach, bell peppers, carrots, etc.)
  • 1 small baked potato or 1/2 cup of quinoa

Meal 5: Afternoon Snack

  • 1 can of tuna or 6 ounces of grilled fish
  • 2 slices of whole grain bread or 1 cup of cooked brown rice
  • Sliced cucumbers or celery sticks

Meal 6: Dinner

  • 6-8 ounces of grilled or baked salmon, trout, or other fatty fish
  • Large salad with mixed greens, tomatoes, cucumbers, and olive oil-based dressing
  • 1 medium avocado

Meal 7: Before Bed

  • Cottage cheese or Greek yogurt
  • Handful of almonds or walnuts

Old School Bodybuilding Program PDF

Download our old-school bodybuilding workout plan and nutrition guide, inspired by the golden era of bodybuilding. It’s a great way to start working towards your fitness goals.

Whether you prefer having it at your fingertips on your phone or a printed copy for future use, our PDF template ensures that your workout plan is easily accessible whenever you require it. Download it now and kick off your fitness journey!

 

Don’t miss:

Classic Push Pull Leg Split Workout Routine
German Volume Training Plan
Arnold’s Golden Six Routine

The Bottom Line

Old-school bodybuilding isn’t just about physical gains; it embodies a timeless philosophy of discipline, dedication, and determination.

Our workout plan, inspired by legends like Arnold Schwarzenegger and Frank Zane, offers a mix of tradition and intensity. From high-volume, low-weight sessions to low-volume, high-weight workouts, it captures the essence of old-school bodybuilding.

Complementing the workout routine, our structured diet plan pays homage to the principles revered by athletes of the golden era.

As we move ahead, let’s carry the torch of tradition and ensure that the spirit of old-school bodybuilding stays vibrant and relevant in our ever-evolving fitness journey.

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