The old school bodybuilding routine is used to explore the bodybuilding practices of the 1970s and 1980s bodybuilders. This old-school practice uses heavy weights, low repetitions, and basic exercises. Bodybuilders from the old era believed that lifting heavy weights was the best way to build muscle.

Old-school routines mainly focus on compound exercises and high intensity, which helps to build muscle and strength. These routines usually include the form of classic exercises such as pull-ups, squats, overhead presses, deadlifts, and bench presses. They also prioritize full-body workouts and body part splits, with different forms and experience levels.

Today’s bodybuilders focus on using high repetitions, isolation exercises, and machines instead of free weights. Whereas the old-school bodybuilder’s routine is more effective than a modern bodybuilding approach. This guide will explore the interesting routine that old-era bodybuilders follow. Let’s explore the full guide.

Bodybuilder’s workout from 50s and 60s era:

In the era of the 1950s and ’60s, full-body workouts were the normal way of old school bodybuilding routine. Bodybuilders, as well as other fitness lovers, worked on every muscle group in a single workout routine session. Before a specialized routine for working out differently for individual muscle groups was born, everyone else did the same routine.

Even the superstar bodybuilder from that time, John Grimek, who was awarded Mr. America, and Steve Reeves did the same workout for the whole body during their routines. These bodybuilders were the best of their generation and developed their impressive bodies with full-body workouts.

Bodybuilder’s workout from the 70s and 80s:

In the late 1970s and early 1980s time period, bodybuilders started expanding their workouts by practicing the split routine. This split routine includes training by working on a specific number of muscle groups in one workout and working on other muscle groups in a separate workout.

Joe Weider is the publisher of Muscle Builder Magazine and one of the famous personalities in the sport of bodybuilding. He promoted the split-up method in his magazine.

3-Day split up:

The split-up exercises focus on the different muscle groups each day

Example:

Day 1: Chest & triceps,

Day 2: Back & biceps,

Day 3: Legs & shoulders

1. John Grimek’s full body workout:

The classic routine of John Grimek focuses on compound exercises such as squats, bench presses, pull-ups, overhead presses, and deadlifts, which are performed in a high volume and high intensity.

Why does this workout still work?

Daily working out on full-body and compound exercises, performing multiple times per week, is useful for beginners and those who have less time to build up. This full-body workout increases the frequency and boosts the muscles more effectively.

2. Arnold Schwarzenegger’s workout routine:

Arnold Schwarzenegger was well known for their training twice a day. His routine was known as the double split routine. He practiced the old-school bodybuilding routine as mentioned below:

Morning- Chest and back

Evening- Arms and shoulders

Next day- Legs and abs

Repeat for 6 days a week and take a rest on the 7th day.

Why does this workout still work?

Arnold Schwarzenegger still works nowadays for advanced lifters who can benefit from increasing their training volume, and this workout routine is not for beginners. With this routine, muscles get hit more frequently, which gives more opportunities to grow your muscles with recovery, like sleep, food, and rest.

3. Reg Park’s workout method from the old school routine:

Reg Park is a three-time Mr. Universe winner and an idol for many bodybuilders at that time. Park’s famous 5*5 routine was mainly focused on compound lifts.

Squat: 5*5

Bench press: 5*5

Barbell row: 5*5

Overhead press: 5*5

Deadlift: 3*5

Why does a workout still work?

Old school bodybuilding routine helps to build raw strength. Compound lifts work on different muscle groups and create balance and strength. This workout routine is suited for beginners and also for those who are looking to work on the basics.

4. Bro split workout routine:

Bro’s split workout routine includes the training of one group of muscles in one day.

Monday- Working on the chest muscles.

Tuesday- Working on back muscles

Wednesday- Shoulder muscles workout

Thursday- focuses on the arm muscle group

Friday- working out on Legs

Saturday and Sunday- Rest day

Why does this workout still work?

If you follow the bro split routine with high intensity, it helps you to gain lean muscle, strength, and balance, and gives you recovery for each muscle group between sessions.

Key elements of an old-school bodybuilding routine:

Key parts of the old school bodybuilding routine help bodybuilders from that era to gain lean muscle, balance, and improve their overall physique.

Compound exercises:

Old school bodybuilding routine focuses on multiple muscle groups at the same time, which leads to intense strength and muscle growth. Compound exercises include squats, deadlifts, bench presses, overhead presses, and rows as well.

High intensity:

Old school bodybuilding routine includes training with a large number of sets with repetitions for every exercise. This highly intense training is essential for building muscle mass.

Progressive overload:

In progressive overload, the weight or resistance increases step by step, increasing in reps and sets over time to improve progress.

Shift repetition ranges:

Updated repetition range includes performing multiple exercises for the same muscle group back-to-back with little rest in between, which also helps to increase volume and intensity.

Modern Adaptations:

No doubt that old-school routines are highly effective, but some modern adaptations of old-school workout routines can make them more effective:

Warm-up: 

Doing warm-up sets properly will help to prepare your body for the heavier workout repetitions.

Controlled form: 

Prioritizing good control from pushing to failure can reduce the risk of injury.

Allow recovery time for your body: 

Rest and recovery are important for muscle growth and injury prevention, so let your body rest after a workout.

Conclusion:

Old school bodybuilding routine is not just a workout out it is about doing workouts with intensity, day to day, with discipline. These routines don’t have a fancy name like today’s workout plans, but they still help to build overall physique appearance.

Whether you are a beginner or a trained bodybuilder, including this timeless workout in your routine can help you get the desired results. This routine worked for the legends in their era, so there is a huge chance it will work for you.

Read here about the Ancient Greek workout…

FAQ:

Q.1: Do old-school bodybuilding routines still work today?

Ans: Yes, old school bodybuilding routines never go out of style; they are timeless. They have worked for some famous bodybuilders in their era in history, and still, they are followed by bodybuilders today who know the value of old methods.

Q.2: Can beginners follow old-school routines?

Ans: Yes, beginners can follow the old school bodybuilding routine, but they should start with simple and basic forms, such as full-body workouts and 5*5 routines, and stay consistent.

Q.3: Can one combine modern methods with old-school routines?

Ans: Yes, most bodybuilders combine old-school routines like compound lifts and split training with modern workouts like mobility work, tracking apps, and recovery tools.