Old School Gains: Build Muscle Like Legend

Type: Split
Level: Intermediate
Days per week: 6 days
Sex: Male & Female

The muscle building equation was once a relatively simple one: train hard and often, eat big, and get enough rest and recovery to rebuild damaged muscle. Keeping the mass gaining process simple by completing each of these steps on a consistent basis guaranteed gargantuan gains and ongoing muscle growth.

Today many aspiring muscle contenders overcomplicate what should be a relatively straightforward mission. With the advent of the internet and a subsequent plethora of conflicting advice and bro science masquerading as indisputable fact, much confusion reigns among today’s muscle hungry lifters.

Day 1

Chest/Shoulders/Triceps

Dips - chest version

Sets: 4 Reps: 8-12

Incline dumbbell press

Sets: 4 Reps: 8-12

Arnold dumbbell press

SuperSet #1 Sets: 4 Reps: 8-12

Side lateral raise

SuperSet #1 Sets: 4 Reps: 8-12

Front dumbbell raise

Sets: 4 Reps: 8-12

Close-grip barbell bench press

SuperSet #2 Sets: 4 Reps: 8-12

Triceps pushdown

SuperSet #2 Sets: 4 Reps: 8-12

Tricep dumbbell kickback

Sets: 4 Reps: 8-12

Day 2

Legs

Barbell squat

SuperSet #1 Sets: 4 Reps: 10-15

Leg extensions

SuperSet #1 Sets: 4 Reps: 10-15

Front barbell squat

Sets: 4 Reps: 8-12

Dumbbell rear lunge

Sets: 4 Reps: 15-20 (each side)

Leg press

Sets: 3 Reps: 15-20

Lying leg curls

SuperSet #2 Sets: 3 Reps: 8-12

Romanian deadlift

SuperSet #2 Sets: 3 Reps: 8-12

Standing dumbbell calf raise

Sets: 4 Reps: 15-20

Day 3

Back/Biceps

Gorilla chin/crunch

Sets: 4 Reps: 8-12 (add weight if needed)

V-bar pulldown

Sets: 4 Reps: 8-12

One-arm dumbbell row

SuperSet #1 Sets: 4 Reps: 8-12

Seated cable rows

SuperSet #1 Sets: 4 Reps: 8-12

Hammer curls

SuperSet #2 Sets: 4 Reps: 8-12

Incline dumbbell curl

SuperSet #2 Sets: 4 Reps: 8-12

Barbell curl

Sets: 4 Reps: 8-12

Day 4

Chest/Shoulders/Triceps

Decline dumbbell bench press

Sets: 3 Reps: 8-12

Dumbbell shoulder press

Sets: 3 Reps: 8-12

Dips - triceps version

SuperSet #1 Sets: 3 Reps: 8-12

Tricep dumbbell kickback

SuperSet #1 Sets: 3 Reps: 8-12

Day 5

Legs

Barbell squat

Sets: 4 Reps: 10-15

Leg extensions

SuperSet #1 Sets: 3 Reps: 8-12

Barbell hack squat

SuperSet #1 Sets: 3 Reps: 8-12

One-legged cable kickback

Sets: 3 Reps: 8-12

Seated calf raise

SuperSet #2 Sets: 3 Reps: 15-20

Standing dumbbell calf raise

SuperSet #2 Sets: 3 Reps: 15-20

Day 6

Back/Biceps

Barbell deadlift

Sets: 4 Reps: 8-12

Bent over barbell row

Sets: 3 Reps: 8-12

Gorilla chin/crunch

Sets: 3 Reps: 8-12

Alternate hammer curl

Sets: 3 Reps: 8-12

Reverse barbell curl

Sets: 3 Reps: 8-12

Day 7 - rest day

Description is empty

No exercises