F I T N E S S C O U R S E S TRAIN LIKE ICONS OF THE GOLDEN ERA . Follow training techniques inspired by Arnold Schwarzenegger, Tom Platz, Mike Mentzer, and more. START TRAINING FOLLOW OUR INSTAGRAM @OOFAFITNESS USE CODE " METHOD10 " FOR 10% OFF THE OOFA METHOD Click Here > FITNESS EQUIPMENT BOOST MUSCLE DEVELOPMENT 25% OFF Quick View Doorway Pull-Up Bar Regular Price $75.99 Sale Price $56.99 ADD TO CART 50% OFF Quick View Handheld Grip/Forearm Strengthener Regular Price $10.99 Sale Price $5.99 ADD TO CART Quick View Weightlifting Gym Belt Price $24.99 ADD TO CART View All Equipment Join our in-depth training program where we Unlock the Secrets of Classic Bodybuilding. ​ This course is intricately designed to equip you with the fitness knowledge and techniques from the lost art that is Golden-Era Bodybuilding . ​ Are you ready to embark on a transformative journey that will turn you into an aesthetic Legend ? START TRAINING RETRO FITNESS APPAREL EMBRAC E THE OLD-SCHOOL STYLE POPULAR Quick View Men's Retro Casual Gym Workout Shorts Regular Price $37.99 Sale Price $19.00 ADD TO CART Quick View OOFA Retro - Classic Tank Top (OOFA Blue) Price $39.95 ADD TO CART Quick View Men's Quick Dry Running Shorts Price $18.00 ADD TO CART View All Apparel NEWSLETTER BECOME A FITNESS G ENIUS Subscribe to our weekly Newsletter for exclusive fitness strategies and discounts. Join Thanks for subscribing! PROGRESS PHOTOS TESTIMONIALS BEFORE AFTER Bryant A. Bryant's fitness journey began at 170lbs, dieting to 130lbs, and building back up. Now approaching his original weight! Try Bryant's Routine F I T N E S S C O U R S E S TRAIN LIKE ICONS OF THE GOLDEN ERA . Follow training techniques inspired by Arnold Schwarzenegger, Tom Platz, Mike Mentzer, and more. START TRAINING Contact Us contact@oofafitness.com Join our welcoming fitness community! Name Email Phone Subject Message Submit Thanks for submitting!

ALL BACK EXERCISES Our full list of Back exercises and their instructions. Back to All Exercises Pull-Ups: What it works: Lats, Traps, Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. ​ ​ BB Rows: What it works: Lats, Traps, Rear Delts, Biceps, Lower Back How to perform: Stand with feet shoulder-width apart, and grip the barbell slightly wider than shoulder-width. Hinge at the hips, maintaining a flat back, and pull the barbell toward your belly button, leading with your elbows. Squeeze your shoulder blades together at the top. Lower the barbell with control, keeping your back straight. ​ ​ Seated Rows: What it works: Lats, Traps, Rear Delts, Biceps How to perform: Sit on the rowing machine with your feet firmly planted on the footrests and your knees slightly bent. Grasp the handles with a neutral grip, keeping your hands shoulder-width apart. While maintaining an upright posture, engage your back muscles and pull the handle towards your belly button, squeezing your shoulder blades together at the end of the movement. Slowly let the cable back to starting position with control. ​ ​ DB Pullovers: What it works: Lats, Chest, Triceps How to perform: Lie on a bench with a dumbbell in both hands, palms facing up. Extend your arms above your chest, perpendicular to your body. Keeping a slight bend in your elbows, lower the dumbbell behind your head, feeling a stretch in your lats and chest. Raise the dumbbell back to the starting position, focusing on using your lats to pull it up. ​ ​ DB Shrugs: What it works: Traps How to perform: Stand upright with dumbbells in each hand, arms extended alongside your body, and thumbs facing inward. Raise your shoulders as high as possible while keeping your arms straight. Hold the contraction at the top for a brief moment, feeling the tension in your traps. Lower your shoulders back down to the starting position and repeat the movement. ​ ​ Chin-Ups: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. ​ ​ T-Bar Rows: What it works: Lats, Traps, Biceps, Brachialis How to perform: Straddle a stable barbell, put a cable row handle under it and grab the handle with a neutral grip. Bend at the hips while maintaining a straight back. Pull the barbell towards your chest by retracting your shoulder blades, keeping your elbows close to your body. Pause at the top, then lower the barbell with control. ​ ​ Lat Pulldowns: What it works: Lats, Biceps, Brachialis, Traps How to perform: Sit on the machine with knees under the padded support. Grasp the wide bar slightly wider than shoulder-width apart. Pull the bar down toward your chest by squeezing your shoulder blades together and driving your elbows down. Pause at the bottom then slowly let the bar back up to the starting position. ​ ​ BB Shrugs: What it works: Traps How to perform: Stand upright with a barbell in front of you, holding it with an overhand grip and hands slightly wider than shoulder-width apart. Keeping your arms straight, lift your shoulders up as high as possible. Hold the contraction at the top for a moment, feeling the tension in your trapezius muscles. Lower your shoulders back down to the starting position. ​ ​ Face Pulls: What it works: Rear Delts, Rhomboids, Rotator Cuff, Upper Back How to perform: Attach a rope handle to a high pulley machine. Stand facing a high pulley machine, grab the rope with an overhand grip, and step back to create tension. With your elbows slightly above shoulder height, pull the rope towards your face. Hold the peak contraction for a moment, feeling the engagement in your rear delts and upper back. Slowly release the tension and return to the starting position, allowing a full stretch of your muscles. ​ ​ RDLs: What it works: Glutes, Hamstrings, Quads, Erector Spinae How to perform: Stand with feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back straight and knees slightly bent. Lower the barbell down below your knees, feeling a stretch in your hamstrings. Push your hips forward and squeeze your glutes to return to the starting position. Always keep your back as straight as possible. ​ ​

ALL EXERCISES Our full list of how-to-perform exercise instructional videos and GIFs SHOULDERS View All Exercises ARMS View All Exercises CHEST View All Exercises CORE View All Exercises BACK View All Exercises LEGS View All Exercises

ALL ARM EXERCISES Our full list of Arm exercises and their instructions. Back to All Exercises BB Curls: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. Keep your elbows tucked into your sides and stationary while you slowly curl the barbell towards your shoulders, focusing on squeezing your biceps at the top of each repetition. Lower the barbell back down in a controlled manner, fully extending your arms. ​ ​ Cable Pushdowns: What it works: Triceps How to perform: Stand facing a cable machine with a straight bar or rope attachment at chest height. Grip the bar/ropes with your palms facing down and hands shoulder-width apart. Keep your elbows stationary and tucked in close to your sides as you extend your arms downward, fully straightening them. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance. ​ ​ Concentration Curls: What it works: Biceps How to perform: Sit on a bench with your legs spread apart and a dumbbell in one hand. Rest the back of your upper arm against your inner thigh, allowing your arm to fully extend. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary. Squeeze your biceps at the top of the movement before slowly lowering the dumbbell back down. ​ ​ One Arm Overhead DB Extensions: What it works: Triceps, Long Head of Triceps How to perform: Stand or sit with a dumbbell in one hand, arm extended upward with your palm facing inward. Keep your upper arm stationary and slowly lower the dumbbell behind your head, feeling a stretch in your triceps. Extend your arm back up, focusing on contracting your triceps at the top of each repetition. ​ ​ DB Curls: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended alongside your body, and palms facing inwards. Keeping your elbows tucked in and upper arm stationary, curl the dumbbells towards your shoulders, focusing on contracting your biceps at the top of each rep. Lower the dumbbells back down in a controlled manner, fully extending your arms. ​ ​ Overhead Cable Extensions: What it works: Triceps How to perform: Stand with your feet shoulder-width apart, facing away from the cable machine. Hold the cable attachment with both hands, palms facing upward, and arms extended overhead. Keeping your upper arms stationary, slowly let the cable attachment retract behind your head by bending your elbows. Feel the stretch in your triceps, then return to the starting position by extending your arms back up overhead. ​ ​ Incline DB Curls: What it works: Biceps, Brachialis How to perform: Adjust an incline bench to 45 degrees and sit with your back against it. Hold dumbbells in each hand with thumbs facing forward. Curl and rotate the dumbbells towards your shoulders until your thumbs are pointing outwards. Keep your upper arms still and elbows tucked in. Let the weight back down slowly, returning to rest position. ​ ​ Skull Crushers: What it works: Triceps How to perform: Lie on a bench, hold a barbell with a close grip, and extend your arms above your chest. Lower the barbell towards your forehead, keeping your elbows locked in position. Contract your triceps to push the barbell back up to the starting position. Keep your upper arms perpendicular to the ground throughout the movement. ​ ​ Close Grip Bench Press: What it works: Triceps, Chest How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. ​ ​ French Press: What it works: Triceps How to perform: Sit on a bench with a barbell in your hands, palms facing upward. Extend your arms upward, holding the barbell directly above your head. Lower the barbell behind your head, bending your elbows. Pause briefly at the bottom position, feeling the stretch in your triceps. Raise the barbell back up to the starting position, fully extending your arms. ​ ​

ALL LEG EXERCISES Our full list of Leg exercises and their instructions. Back to All Exercises Squats: What it works: Quads and Glutes How to perform: Stand with your feet shoulder-width apart, toes slightly turned out. Keeping a neutral spine, your chest up, and your core engaged, start by simultaneously bending your knees and hips, lowering your butt. Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position. Squeeze your glutes at the top. Beginner tip: Keep your nose moving vertically, like you’re jumping in water, not diving. Never tilt or lean forward, as this shifts the focus off of your quads and onto your lower back. If you struggle to do this, try elevating your heels slightly. An easy way to do this is to put a weight under each heel. We recommend either going barefoot or with flat-soled shoes. ​ ​ BB Squats: What it works: Quads, Hamstrings, Glutes, Calves, Upper Back, Traps How to perform: Stand with your feet shoulder-width apart, toes pointed slightly outward, and the barbell resting on your upper traps. Engage your core and keep your back straight as you bend at the knees and hips, lowering your body into a squat position. Descend until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Push through your heels to rise back up to the starting position, fully extending your hips and knees. ​ ​ Leg Extensions: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. ​ ​ Leg Curls: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. ​ ​ Standing Calf Raises: What it works: Calves How to perform: Hold a dumbbell or barbell and stand on a raised surface such as a step or block with the balls of your feet, allowing your heels to hang off the edge. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your ​ ​ Seated Calf Raises: What it works: Calves How to perform: Sit on the leg press machine with feet shoulder-width apart. Your heels should be hanging off the bottom of the surface, all the weight on the balls of your feet. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. ​ ​

THE OOFA METHOD Experience our in-depth, highly informative Fitness Course. Coming soon... Stay in the Loop Join Thanks for subscribing!

ALL CHEST EXERCISES Our full list of Chest exercises and their instructions. Back to All Exercises BB Bench Press: What it works: Pectorals, Triceps, Front Delts How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. ​ ​ Incline DB Press: What it works: Upper Pectorals, Triceps, Front Delts How to perform: Adjust the bench to a 30-45 degree incline. Lie on a bench with dumbbells in hand, arms extended upward, and palms facing forward. Lower the dumbbells to the level of your upper chest with elbows at a 45-degree angle. Explosively push the dumbbells back up until your arms are fully extended. ​ ​ DB Flyes: What it works: Pectorals, Front Delts How to perform: Lie on a bench with dumbbells in hand, arms extended upward, and palms facing each other. Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest. Bend your elbows more at the bottom of the movement to be sure that the dumbbells never go lower than your pectorals. Reverse the movement and bring the dumbbells back up, squeezing your chest. Visualize you bringing your elbows together, opposed to the dumbbells. ​ ​ BB Incline Bench Press: What it works: Upper Pectorals, Triceps, Front Delts How to perform: Adjust the bench to a 30-45 degree incline. Lie back with feet flat on the floor, and grip the barbell slightly wider than shoulder-width. Slowly lower the barbell to the upper chest with your elbows at a 45-degree angle Explosively push the barbell back up until your arms are fully extended. ​ ​ Cable Flyes: What it works: Pectorals, Front Delts How to perform: Stand facing away from a high pulley machine, and grab the handles on your left and right. Step forward to create tension, with a slight bend in your elbows. Push your arms together in a hugging motion, touching them together in front of your crotch. Hold the contraction at the end of the movement, feeling the squeeze in your chest. Slowly return to the starting position, allowing the cables to stretch your pecs. ​ ​ Weighted Dips: What it works: Chest, Triceps, Shoulders How to perform: Position yourself between parallel bars, gripping each bar with an overhand grip. Attach weight to your hip or hold a dumbbell between your legs. Lift your body up and ensure your elbows are slightly bent. Lower your body by bending your elbows, lean slightly forward and point your elbows backwards. Descend until your shoulders are below your elbows or until you feel a stretch in your chest. Push yourself back up to the starting position, fully extending your arms. ​ ​

ALL SHOULDER EXERCISES Our full list of Shoulder exercises and their instructions. Back to All Exercises DB Lateral Raises: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso ever so slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. The movement of the weight should resemble an arch. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. ​ ​ Arnold Press: What it works: Front Delts, Medial Delts, Rear Delts How to perform: Begin by sitting on a bench with a dumbbell in each hand, holding them at shoulder height with your palms facing your body. Elbows pointing forward. As you press the dumbbells overhead, rotate your palms outward so that they face forward at the top of the movement. Continue the upward motion until your arms are fully extended. Reverse the movement by slowly bringing the dumbbells back down to shoulder height while simultaneously rotating your palms back to the starting position. ​ ​ Rear Delt Raises: What it works: Rear Delts, Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells with palms facing your body. Hinge forward at the hips, keeping back straight. Lift dumbbells out to the sides, leading with elbows, until arms align with shoulders. Lower back down with control, focusing on engaging rear shoulder muscles. ​ ​ Ski Poles: What it works: Shoulders, Arms, Core How to perform: Stand bent over 90 degrees with a dumbbell in each hand, arms extended towards the floor, and palms facing inward. Simulate a skiing motion by simultaneously bending your elbows and lifting the dumbbells up past your waist Lower the dumbbells back down to the starting position in a controlled manner. ​ ​ Military Press: What it works: Front Delts, Medial Delts, Traps How to perform: Sit on a bench with the backrest completely vertical holding a barbell or dumbbell at shoulder level. Press the weight overhead in a straight line while keeping your core engaged. Lower the weight down with control. ​ ​

ALL CORE EXERCISES Our full list of Core exercises and their instructions. Back to All Exercises Cable Crunches: What it works: Abs, Obliques How to perform: Attach a rope handle to a high pulley on a cable machine. Kneel in front of the machine and grab the rope handles. Flex your spine and contract your abs, bringing your elbows towards your knees. Return to the starting position while maintaining tension on the cable, focusing on engaging your core muscles throughout the exercise. ​ ​ Leg Raises: What it works: Abs, Obliques How to perform: Lie on your back with legs extended and hands positioned for support. Lift your straight legs upward until they reach a 90-degree angle with the floor, engaging your core. Lower them back down with control, avoiding swinging or using momentum. ​ ​ Crunches: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Beginner tip: Wedging your feet under something can help significantly in maintaining proper form. ​ ​

CHOOSE YOUR FOCUS BUILD FOREARMS BUILD UPPER BODY BUILD EVERYTHING 50% OFF Handheld Grip/Forearm Strengthener Regular Price $10.99 Sale Price $5.99 ADD TO CART 25% OFF Doorway Pull-Up Bar Regular Price $75.99 Sale Price $56.99 ADD TO CART We don’t have any products to show right now. View All Products OLD-SCHOOL FITNESS PROGRAM Revive the Golden Era of Bodybuilding with our old-school-inspired Fitness Program. The OOFA Method™ $19.95 START WeLift™ Download Now FREE Workout Tracker With AI Fitness Coa ch A.I. Fitness Coach and FREE Workout Tracker App Get App

JOIN THE OOFA TEAM Join our roster of dedicated affiliates to educate and inspire the masses while also gaining exclusive benefits for yourself. We don't mind if you're a small creator ! Post Post your regular content, but include a reference to OOFA F itness in the video, description, and/or comments. Refer Earn 50% commission on sales which use your discount code! Connect Engage with other OOFA Athletes through our private Discord. Learn about upcoming brand events! PROGRAM PERKS 15% OFF site-wide discount ​ 50% sales commission (if your code is used) Clothing and equipment testing ​ Global exposure t hrough social media Apply to be an OOFA Athlete We will review your application within 24 hours. Thank you! First Name Last Name Instagram Username (or link) YouTube Username (or link) TikTok Username (or link) Discord Username (optional) Do you consent to us displaying your pictures on our website? YES NO Do you consent to us displaying your pictures on our Instagram? YES NO Please explain your goals as an affiliate. Submit Thanks for submitting!

BEGINNER BASICS Learn the basics of bodybuilding with our free beginner-level course! Beginner Basics Free START WHAT IS IT? "Beginner Basics" is our entry-level training program where we introduce you to Classic Bodybuilding . ​ If you want the full experience , check o ut Th e OOF A Met hod ™ ​ WHAT'S INCLUDED? Introduction to Classic/Golden-Era Bodybuilding Basics of Muscle Development How to Optimize Muscle Growth How to Optimize Your Breathing Nutritional Basics Breakdown of Human Musculature Exercises for ALL Muscle Groups Video Guides for ALL Exercises Beginner Calisthenics Routine Beginner Weight Training Routine 2 Workout Trackers 25% OFF The OOFA Method ™ Want the full experience ? Try The OOFA Method! The OOFA Method™ $19.95 START PROGRESS PHOTOS TESTIMONIALS BEFORE AFTER Bryant A. Bryant's fitness journey began at 170lbs, dieting to 130lbs, and building back up. Now approaching his original weight! Try Bryant's Routine Apparel POPULAR Quick View Men's Retro Casual Gym Workout Shorts Regular Price $37.99 Sale Price $19.00 + Quick View OOFA Retro - Classic Tank Top (OOFA Blue) Price $39.95 + Boost Your Progress 25% OFF Quick View Doorway Pull-Up Bar Regular Price $75.99 Sale Price $56.99 + 50% OFF Quick View Handheld Grip/Forearm Strengthener Regular Price $10.99 Sale Price $5.99 +