Build Muscle

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.

Man performing bench press
james michelfelder
james michelfelder
Duration 45-60
Exercises 8-12
Equipment Yes

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.

 

Day I Chest and Back

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
8 reps
90 sec. rest

Exercise 2.

Neutral-Grip Pulldown You'll need: V-Handle Attachment How to
Neutral-Grip Pulldown thumbnail
4 sets
Max reps
90 sec. rest

Exercise 3.

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
4 sets
10 reps
60 sec. rest

Exercise 4.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
10 reps
60 sec. rest

Exercise 5.

Pushup How to
Pushup  thumbnail
3 sets
10 reps
45 sec. rest

Exercise 6.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
10 reps
45 sec. rest

Exercise 7.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
3 sets
Max reps
60 sec. rest

Day II Legs

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
8 reps
90 sec. rest

Exercise 2.

Plie squat You'll need: Dumbbells How to
exercise image placeholder
4 sets
10 reps
60 sec. rest

Exercise 3.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
4 sets
8 reps
90 sec. rest

Exercise 4.

Dumbbell lying hamstring curl You'll need: Bench How to
exercise image placeholder
3 sets
10 reps
60 sec. rest

Exercise 5.

Barbell Glute Bridge You'll need: Barbell How to
Barbell Glute Bridge  thumbnail
3 sets
10 reps
45 sec. rest

Exercise 6.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
8 reps
45 sec. rest

Exercise 7.

Kneeling Cable Crunch You'll need: Adjustable Cable Machine How to
Kneeling Cable Crunch thumbnail
3 sets
12 reps
60 sec. rest

Day III Shoulders and Arms

Exercise 1.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
8 reps
90 sec. rest

Exercise 2.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
4 sets
10 reps
60 sec. rest

Exercise 3.

Arnold Press You'll need: Dumbbells How to
How To Do A Standing Dumbbell Arnold Shoulder Press thumbnail
3 sets
10 reps
60 sec. rest

Exercise 4.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
4 sets
10 reps
60 sec. rest

Exercise 5.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
4 sets
10 reps
60 sec. rest

Exercise 6.

Incline Hammer Curl You'll need: Dumbbells How to
Incline Hammer Curl thumbnail
3 sets
10 reps
45 sec. rest

Exercise 7.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
10 reps
45 sec. rest

Exercise 8.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
60 sec. reps
30 sec. rest

Day V: Chest/Back Chest and Back Part II

Exercise 1.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
10 reps
60 sec. rest

Exercise 2.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
12 reps
60 sec. rest

Exercise 3.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
3 sets
12 reps
60 sec. rest

Exercise 4.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
10 reps
60 sec. rest

Exercise 5.

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
3 sets
12 reps
60 sec. rest

Exercise 6.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
12 reps
45 sec. rest

Exercise 7.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
3 sets
12 reps
60 sec. rest

Day VI Legs Part II and Abs

Exercise 1.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
12 (per leg) reps
60 sec. rest

Exercise 2.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
3 sets
12 reps
60 sec. rest

Exercise 3.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
12 reps
60 sec. rest

Exercise 4.

Single-Leg Calf Raise How to
Single-leg Calf Raise thumbnail
3 sets
15 (each leg) reps
45 sec. rest

Exercise 5.

Deadlift to Toe Shrug You'll need: Barbell How to
Deadlift to Toe Shrug thumbnail
4 sets
8 reps
60 sec. rest

Exercise 6.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
4 sets
10 reps
45 sec. rest

Exercise 7.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
3 sets
12 reps
45 sec. rest
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