6 Week Full Body Workout Routine for Old School Gains!

6 Week Full Body Workout Routine for Old School Gains!

This 3-day workout program provides challenging full body training sessions on Monday, Wednesday, and Friday. It features seven traditional exercises comprised of 23 sets per day, allowing you to effectively push your muscles hard while getting out of the gym in a reasonable time.

Strenuously working the muscle groups three times a week will make this an excellent 6-week program for achieving those old school gains. You will also increase your stamina and strength as you transition from one program to another.

Rest Periods Between Sets

This is a full body workout and you want to keep your rest periods short to appropriately push your body. The rest periods between sets should be between 45 and 60 seconds, with the last set of each exercise being brutally hard to finish.

You should rest 75-90 seconds when you switch from one exercise to the next, so be prepared to find your next weights pretty quick. Bring along your water or BCAAs so you can stay on track and keep your rest periods within the times listed.
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Choosing an Appropriate Resistance

You will not increase the weights from set to set on specific exercises. Increase the weight used only if you reach the program target. Choose the weights for each exercise based on the following guideline:

If you can perform all the sets with the amount of reps listed on an exercise then it is time to increase the weight.

The weight should be high enough that you can reach the reps listed on the first set and have difficulty reaching the reps listed on the last set. You should not be able to reach every single rep goal on every set if you have chosen a heavy enough weight.

Challenge yourself with progressively heavier weights whenever possible and your muscles will reward you for it.

6 Week Full Body Workout Routine Outline

  • Monday/Wednesday/Friday - Full Body
Muscular ManEach workout begins with an exercise where you perform 4 sets of 6 reps, and then moves on to several exercises where you complete 3 sets of 8 reps per exercise (except where the letters "AMAP" appear). Anytime you see "AMAP" listed under reps you should push yourself to perform "As Many Reps As Possible."

Many of the same exercises are performed throughout the week with a little variety thrown in to tie everything together. Do your best to keep the correct rest periods with the exercises listed and they will work well together to provide great results.

6 Weeks of Old School Muscle Building Gains

Execute this 3-day full body workout program for 6 weeks to allow your body time to fully benefit from the workouts. This is a program designed to increase stamina and strength and it will push your body to its limits if correctly implemented.

Take full advantage of your rest days and make sure you are setting enough time aside for sleep. Increase your daily caloric intake to facilitate your accomplishments with this program.

Properly fuel yourself with at least one gram of protein per pound of body weight. Use protein powders when necessary and make sure to choose high-quality sources.

Eat approximately 50% of your calories from carbohydrates; this is not a program to try a restricted diet containing reduced carbohydrates. Ensure you are eating enough healthy fats to allow your body the full range of sustenance.

Correct nutrition will allow your body to properly repair itself as you push yourself in the gym with this program. Feed your muscles after working out and help speed recovery by drinking a post workout shake with carbs and protein such as Huge Gainer by Muscle and Brawn. Huge Gainer provides a 3:1 ratio of carbs to protein that provides excellent macros quickly and easily.

Full body workouts push your body and there are numerous supplements that can help you reach its full potential. A quality pre-workout drink such as MTS Clash can help energize your body. Pump inducers such as MTS Vasky can help your body get the proper nutrients to your muscles when they are needed the most.

Creatine and beta-alanine are two of the most researched supplements in the fitness industry for good reason; consider adding both of these for improved workouts.
Full Body Workout
Exercise Sets Reps
Squats  4  6
Bench Press  3  8
Pull-Ups  3  AMAP
Military Press  3  8
Lateral Raises  3  8
Barbell Curl  3  8
Hanging Leg Raises  4  AMAP

Full Body Workout
Exercise Sets Reps
Bent Rows  4  6
Incline Bench Press  3  8
Squats  3  8
Seated DB Press  3  8
Upright Rows  3  8
Incline DB Curl  3  8
Cable Crunches  4  12

Full Body Workout
Exercise Sets Reps
Bench Press  4  6
Squats  3  8
Lat Pull-downs  3  8
Military Press  3  8
Lateral Raises  3  8
Preacher Curl  3  8
Hanging Knee Raises  4  AMAP
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Brian - October 3, 2023

No deadlifts? I lift at home and don’t have any cable machines. What can I do in place of the lat pulldowns?

Lou54 - October 3, 2023

Why are there no tricep exercises..

Just wondering .

John - January 8, 2020

What about Martial Arts?
A short 30 min workout on off days to maintain skill and flexibility?

Billy - February 14, 2019

How many warm up sets would you suggest for excercises like bench squat and military press? I assume the sets of 4 and 3 are considered “work sets”.


Billy - February 11, 2019

On rest days you could do cardio. If you are trying to gain muscle I would suggest you stay away from intense forms of cardio like running and swimming. What you could do is some light rowing for upper body and a like walk on the treadmill

TULASINATH - January 11, 2019


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