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The Timeless workout program: 5 routines where old school and new school collide

How to build muscle and burn fat the way the old-school guys would do it.

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Man performing bench press
james michelfelder

Timeless was inspired by old-school bodybuilding. Benching, deadlifting, squatting, and overhead pressing—these are the cornerstones of a solid workout. Back in the day, that’s all you’d see. These days we’ve got machines, suspension trainers, foam follers, kettlebells, Swiss balls, BOSU balls, spin bikes… the list goes on. (Not to mention, CrossFit—a modern day fitness phenomenon.)

Timeless is for the guy that just wants to go to the gym and lift. Plain and simple. It’s a program that will build muscle and burn fat the way the old-school guys would do it.

Follow the Timeless workout program for 4-8 weeks. The program was designed and demonstrated by personal trainer and registered dietician Tim McComsey—an expert contributor to Men’s Fitness and HUMANFITPROJECT.

 

Routine

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Day I

Chest and Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Bench Press

Equipment
Barbell
Sets
4
Reps
8
Rest
90 sec.
Exercise 2 of 8

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
4
Reps
Max
Rest
90 sec.
Exercise 3 of 8

Incline Barbell Bench Press

Equipment
Barbell, Bench
Sets
4
Reps
10
Rest
60 sec.
Exercise 4 of 8

Bentover Row

Equipment
Barbell
Sets
4
Reps
10
Rest
60 sec.
Exercise 6 of 8

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
10
Rest
45 sec.
Exercise 7 of 8

Barbell Hip Thrust

Equipment
Barbell
Sets
3
Reps
Max
Rest
60 sec.

Day II

Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 8

Squat

Equipment
Squat Rack
Sets
4
Reps
8
Rest
90 sec.
Exercise 9 of 8

Plie squat

Equipment
Dumbbells
Sets
4
Reps
10
Rest
60 sec.
Exercise 10 of 8

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
8
Rest
90 sec.
Exercise 11 of 8

Dumbbell lying hamstring curl

Equipment
Bench
Sets
3
Reps
10
Rest
60 sec.
Exercise 12 of 8

Barbell Glute Bridge

Equipment
Barbell
Sets
3
Reps
10
Rest
45 sec.
Exercise 13 of 8

Standing Calf Raise

Equipment
Box
Sets
4
Reps
8
Rest
45 sec.
Exercise 14 of 8

Kneeling Cable Crunch

Equipment
Adjustable Cable Machine
Sets
3
Reps
12
Rest
60 sec.

Day III

Shoulders and Arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 8

Barbell Overhead Press

Equipment
Barbell
Sets
4
Reps
8
Rest
90 sec.
Exercise 16 of 8

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
10
Rest
60 sec.
Exercise 17 of 8

Arnold Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60 sec.
Exercise 18 of 8

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
4
Reps
10
Rest
60 sec.
Exercise 19 of 8

Lying Dumbbell Skull Crusher

Equipment
Dumbbells
Sets
4
Reps
10
Rest
60 sec.
Exercise 20 of 8

Incline Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
10
Rest
45 sec.
Exercise 21 of 8

Bench Dip

Equipment
Bench
Sets
3
Reps
10
Rest
45 sec.
Exercise 22 of 8

Plank

Equipment
No Equipment
Sets
3
Reps
60 sec.
Rest
30 sec.

Day V: Chest/Back

Chest and Back Part II

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 8

Incline Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
10
Rest
60 sec.
Exercise 24 of 8

Dumbbell Bench Press

Equipment
Dumbbells
Sets
3
Reps
12
Rest
60 sec.
Exercise 25 of 8

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
3
Reps
12
Rest
60 sec.
Exercise 26 of 8

Chinup

Equipment
Pullup Bar
Sets
4
Reps
10
Rest
60 sec.
Exercise 27 of 8

Incline Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12
Rest
60 sec.
Exercise 28 of 8

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12
Rest
45 sec.
Exercise 29 of 8

Barbell Hip Thrust

Equipment
Barbell
Sets
3
Reps
12
Rest
60 sec.

Day VI

Legs Part II and Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 30 of 8

Walking Lunge

Equipment
Dumbbells
Sets
3
Reps
12 (per leg)
Rest
60 sec.
Exercise 31 of 8

Front Squat

Equipment
Barbell
Sets
3
Reps
12
Rest
60 sec.
Exercise 32 of 8

Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
12
Rest
60 sec.
Exercise 33 of 8

Single-Leg Calf Raise

Equipment
Sets
3
Reps
15 (each leg)
Rest
45 sec.
Exercise 34 of 8

Deadlift to Toe Shrug

Equipment
Barbell
Sets
4
Reps
8
Rest
60 sec.
Exercise 35 of 8

Shrug

Equipment
Dumbbells
Sets
4
Reps
10
Rest
45 sec.
Exercise 36 of 8

Weighted Situp

Equipment
Weight Plates
Sets
3
Reps
12
Rest
45 sec.
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