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BUILD STRENGTH AND

SHREDDED MUSCLE

Old School Iron takes you back to the foundation of bodybuilding, using the same powerful principles and techniques that built the most iconic physiques in history. Train like the legends with classic lifts, training splits, and philosophies proven to pack on dense muscle and increase strength. This program combines the timeless methods of old-school bodybuilding with modern science to ensure maximum muscle growth and density. With progressive phases designed to continuously challenge your body, Old School Iron is your blueprint for building a stronger, more defined physique—without the guesswork.

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Four Phases of Growth

Progress through four phases to build dense muscle and strength.

Classic Lifts, Legendary Results

Train like the greats with time-tested bodybuilding techniques.

Smart Training Structure

Cycle through total-body, PPL, and split routines for optimal growth.

Intensity
Protocols

Use supersets, drop sets, and rest-pause to push past limits.

Old School Iron

WHAT TO EXPECT

Each program is designed to ensure you accomplish your goal as quickly and as safely as possible.

  • Day 30
    Experience noticeable strength gains, lifting heavier on key lifts, while muscle definition and endurance improve.
  • Day 60
    Major muscle growth and strength progress, surpassing PRs with increased intensity and volume as you level up.
  • Day 90
    Peak hypertrophy achieved as you increase intensity, volume, and effort, showcasing full muscle growth and strength.
  • Day 120
    Achieve ultimate strength and hypertrophy with maximal volume, refined techniques, and muscle-building precision.
Jeff Cavaliere
Old School Iron

WHAT COMES WITH

Old School Iron

Old School Iron is a 120-day program built to add dense muscle and serious strength using classic bodybuilding techniques. With progressive phases, compound lifts, and advanced intensity methods, it challenges you to build a powerful, well-defined physique.

TEAM ATHLEAN PORTAL

TEAM ATHLEAN

CUSTOM PORTAL

Access your programs, meal plans, intructional videos, and private forum for sharing workout advice, motivation or challenging other members of Team ATHLEAN-X to see how you stack up against the competition.

X-FACTOR MEAL PLAN

EAT FOR GAINS!

X-FACTOR MEAL PLAN

Our simple to follow meal plan provides the step by step guidance needed to make sure your nutrition never gets in the way of your results again. All meals are adaptable and flexible to your specific tastes.

TEAM ATHLEAN PORTAL

WELCOME TO YOUR

PRIVATE COMMUNITY

Join our active, private community where you can connect with fellow members and Team ATHLEAN X-PERTS. Share ideas, ask questions or challenge other members of TEAM ATHLEAN. Stay motivated by being a part of our growing community.

6 PACK PROMISE

UNLIMITED AB WORKOUTS

6-PACK SHUFFLE

The 6-Pack Shuffle allows you to indicate at what level you want to train, how often you want to train the core muscles and what equipment you have available to use. This means you can do your ab workouts literally anywhere, including at home.

AVERAGE TO ATHLEAN

TRAINING WITH ATHLEAN-X

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AN ARMY OF SUPPORT

BE PART OF TEAM ATHLEAN

Our 500,000+ members of Team Athlean are always available to help motivate and support each other. In conjunction with our highly trained group of Athlean X-perts.

Jesse Laico
AX X-PERT: Jesse Laico
Programs
Replying to:
Deadlift help!!
I did Old School Iron to bring up not just my deadlift but all my lifts. The deadlift checklist videos also helped out a ton.
Messages 25
Aug 21st, 2025 @ 1:01 PM
J. Murphy
J. Murphy
Programs
Shoulder pain on pressing moves
I have a shoulder injury. It hurts when I do bench presses and overhead barbell press. What can I do?
Messages 31
Oct 17th, 2025 @ 10:26 PM
Michael Ewing
AX X-PERT: Michael Ewing
Programs
Replying to:
Substitute for heavy lunges w/ bad knees.
You can perform reverse lunges which are easier on the knees.
Messages 55
Oct 1st, 2025 @ 1:43 PM
Dan Boilore
AX X-PERT: Dan Boilore
Programs
Replying to:
Substitutes for tennis elbow.
Check out Jeff’s video here. He did a whole YT video on how to treat and fix tennis elbow.
Messages 13
Jul 10th, 2025 @ 2:47 PM
Mr. Birkelbile
Mr. Birkelbile
Programs
How do I perform the incline curl with a torn biceps tendon?
Hurt myself playing footbal but I still want to workout. What's some good swaps?
Messages 75
Aug 7th, 2025 @ 5:29 PM
Tony Heffernan
Tony Heffernan
Programs
I lost about 25lbs so far what can I do to get...
I want to see that last row of abs what exercises can I do or should I just do CORE 4?
Messages 7
Jul 25th, 2025 @ 12:04 PM
Rasheed Naveed
Rasheed Naveed
Programs
Added 30lbs to my bench this month!
Just wanted to thank everyone here for the support and tips!! Bench was my weakest lift but not anymore!!
Messages 2
May 28th, 2025 @ 11:15 AM
TWO WAYS TO GET

Old School Iron

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$ 97 99

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FREQUENTLY ASKED QUESTIONS

Old School Iron is best described as a Power Building Program. Focus shifts from strength to hypertrophy. With that said, the focus is 100% on building mass. There is no conditioning, but rather a laser focus on building muscle.

Yes! Even though Old School Iron is an advanced program, you can complete the first month at a slower pace and repeat it until you’re ready for the more intense months that follow.

You will be training 5 to 6 days a week. With 4 unique months of training, this will vary depending on the mode you’re training in and specific goals of the phase, but this is a high volume, intense program.

If you have a gym membership, you’ll have everything you need to do the program. If you train at home, a barbell, pullup bar, bench, dumbbells, and resistance band are recommended.

Yes! We know there are more than a few women who are up for the challenge. Unlike some of our programs that have multiple focuses, Old School Iron is designed specifically to build muscle. If that’s something you’re looking for and are OK doing the old school classic lifts, then by all means YES!!

Absolutely. You will need some experience in the weight room to have success with OLD SCHOOL IRON as it is not a total beginner program, but if you want to add muscle then you’ve come to the right place!

Yes. I’ve got you covered with a day by day nutrition plan.

Yes
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