The 1980s gave us many great things.

Pepsi, Bon Jovi, Rocky IV…

… I could go on!

And there were also several advancements made in the gym, with the popularization of many of the techniques we now consider “old-school classics”. This particular program uses two of those methods (dropsets and rest pause sets) to help you pack on slabs of lean muscle like you’re an extra on the set of The Running Man!

Program length: 12 weeks.
Frequency: 5 workouts per week.
Session breakdown: You’ll train each large muscle group once per week using dropsets and/or rest pause sets.
Rep ranges used: Low, moderate, and high.
Muscle buster techniques: Rest pause, dropsets, supersets.

Workout Calendar

This program is 12-weeks long, and you’ll be in the gym x5 days per week:

• Monday: Quads, hamstrings and calves
• Tuesday: chest ,triceps and abs
• Wednesday: Back, biceps, forearms and abs
• Thursday: Off
• Friday: Quads, hamstrings and calves
• Saturday: Shoulders, traps and abs
• Sunday: Off

You can shuffle your recovery days if you prefer, but I’ve always found that the 3/1/2/1 approach works nicely when the goal is to build muscle as it leads to superior recovery.

A Proven Muscle Building System

There are three key components which make up the Classic Size training system.

Let’s take a look at them.

• Classic linear periodization

We’re going to use the classic linear periodization model to dictate when you switch between high rep phases and low rep phases.

This is a structure which has been used by bodybuilders and strength athletes for several decades, and it’s awesome for building size and strength! (1, 2, 3)

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