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Silver Era Aesthetics Program
761 athletes joined
Steve Reeves Physique Workout
4.30
(63 ratings)
Program Description

Created by YouTube fitness educator Natural Hypertrophy, this workout program is a tribute to bodybuilding's Silver Era.

The essence of the Silver Era, as championed by icons like Steve Reeves, lies in the V-taper, accentuating the shoulders, lats, and a chiseled core, which are central to this program.

There are 2 variations of the program. An intermediate Variation with 3 days per week, or Advanced Variation with 3-4x per week. Each workout targets your full body.

Be sure to watch Natural Hypertrophy's overview video here to learn more about the program.

Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
16 weeks
Days Per Week
3 days
Time Per Workout
60 minutes
Variation
Variation 1
Variation 2
Intermediate Variation
Program Length
16 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Variation Description
  • 3 sessions a week, 12 sessions a month, 140-150 sessions a year
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Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-12 Reps
1B
Seated Row (Cable)
3
8-15 Reps
2A
Incline Bench Press (Dumbbell)
3
6-10 Reps
2B
Reverse Bicep Curl
3
6-12 Reps
3A
Romanian Deadlift (Barbell)
4
8-12 Reps
3B
Upright Row
4
10-15 Reps
3C
Neck Curl
4
15-20 Reps
4A
Bicep Curl (Cable)
4
12-15 Reps
4B
French Press
4
6-10 Reps
4C
Seated Calf Raise
4
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 Reps
1B
Wide-grip Shrug (Barbell)
3
12-20 Reps
2A
Dip (Weighted)
3
6-10 Reps
2B
Split Squat
3
12-15 Reps
3A
Chin-Up (Weighted)
3
4-6 Reps
3B
Shoulder Press (Dumbbell)
3
6-10 Reps
3C
Leg Curl
3
12-15 Reps
4A
Pelican Cable Curl
4
10-15 Reps
4B
Tricep Pushdown (Cable)
4
8-15 Reps
4C
Lateral Raise
4
15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 Reps
1B
Tricep Extension (Cable)
3
10-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Pullover (Dumbbell)
3
8-12 Reps
3A
Leg Press
4
8-15 Reps
3B
Chest Fly (Dumbbell)
4
10-15 Reps
3C
Hammer Curl
4
8-12 Reps
4A
Wide Grip Pull-Up
4
8-12 Reps
4B
Hyperextension
4
10-15 Reps
4C
Standing Calf Raise
4
12-20 Reps
What People Are Saying(63 ratings)
Only ratings with written feedback are displayed here.
4.30/ 5
Jayden R.Age 25, Man
4 days ago
7 weeks complete
2 years of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
I have a very stressful and intense job. Starting this FB 3days a week program has been wonderful. I can really go intense on the sets and still not feel too worn out during the week. Loving this program!
Broderick L.Age 34, Man
a month ago
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Enjoying the accountability

Boostcamp is proud to partner with Natural Hypertrophy to bring this free program in our app format. To learn more about natural bodybuilding training and find more free programs, check out Natural Hypertrophy's YouTube channel with over 100,000 subscribers.

The Silver Era Aesthetics Program is a revolutionary training approach inspired by the most iconic period in bodybuilding history: the Silver Era. This was an age where physiques were built on natural talent, dedication, and intelligence, long before the controversial dominance of exogenous hormones in the sport.

One name is synonymous with Silver Era aesthetics: Steve Reeves. Touted as one of the most aesthetic bodybuilders of all time, his naturally sculpted physique was the stuff of legends. Stories tell of how his mere presence on a beach would cause all activities to stop, with people enamored by his magnificent form. And while you might not share Reeves’ genetic makeup, with dedication and a well-laid-out plan, achieving a similar physique is within reach.

This program underscores the importance of the iconic V-taper, championed by broad shoulders and wide lats, which made Silver Era physiques so captivating. Complementing the V-taper is a focus on core development – essential for a balanced, pleasing aesthetic – and well-proportioned arms, following Reeves' philosophy on symmetrical body development.

While the Silver Era Aesthetics Program borrows heavily from the training methodologies of the past, it isn't constrained by them. There's a blend of traditional exercises that were the favorites of bodybuilders like Reeves, combined with modern techniques. This fusion, rooted in historical practices but adapted with current knowledge, offers the best chance at sculpting a physique that rivals those of the Silver Era legends.

Key Program Features:

  • Structure: A full-body split, three to four times a week, reminiscent of how the greats trained back in the day.

  • Duration: Sessions can be intense and long, demanding a solid work capacity.

  • Suitability: Tailored mainly for intermediate to advanced lifters. Novices are advised to start with the precursor, the Greek Statue Program, to build foundational strength and muscle before transitioning to this advanced program.

As you embark on this journey to sculpt a physique reminiscent of the Silver Era, you'll be guided by the practices that created the legendary forms of yesteryears. If you're keen to witness modern success with this training approach, check out El Zoviak, one of today's top natural bodybuilders and a Silver Era enthusiast. His physique stands as a testament to what can be achieved when traditional principles meet modern techniques.

In essence, the Silver Era Aesthetics Program is more than just a workout plan. It's a commitment to the ideals of a golden age in bodybuilding, blending the old and the new to sculpt a timeless physique.