Silver Era Aesthetics Program

(26 reviews)
Steve Reeves Physique Workout
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
CoachNatural Hypertrophyverified coach
LevelIntermediate, Advanced
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length16 weeks
Start the program
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Intermediate Variation
Program Length
16 weeks
Days Per Week
3 days
Default Days
Mon, Wed, Fri
Variation Description
  • 3 sessions a week, 12 sessions a month, 140-150 sessions a year
Week 1
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 2
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 3
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 4
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 5
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 6
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 7
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 8
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 9
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 10
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 11
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 12
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 13
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 14
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 15
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
Week 16
Day 1
ExerciseSetsReps
Squat (Barbell)3
6-12
Seated Row (Cable)3
8-15
Incline Bench Press (Dumbbell)3
6-10
Reverse Bicep Curl3
6-12
Romanian Deadlift (Barbell)4
8-12
Upright Row4
10-15
Neck Curl4
15-20
Bicep Curl (Cable)4
12-15
French Press4
6-10
Seated Calf Raise4
15-20
Day 2
ExerciseSetsReps
Barbell Row3
8-10
Wide-grip Shrug (Barbell)3
12-20
Dip (Weighted)3
6-10
Split Squat3
12-15
Chin-Up (Weighted)3
4-6
Shoulder Press (Dumbbell)3
6-10
Leg Curl3
12-15
Pelican Cable Curl4
10-15
Tricep Pushdown (Cable)4
8-15
Lateral Raise4
15
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
3-5
Tricep Extension (Cable)3
10-12
Overhead Press (Barbell)3
6-12
Pullover (Dumbbell)3
8-12
Leg Press4
8-15
Chest Fly (Dumbbell)4
10-15
Hammer Curl4
8-12
Wide Grip Pull-Up4
8-12
Hyperextension4
10-15
Standing Calf Raise4
12-20
What People Are Saying
4.6/ 5
Tyelur W.Man, 27
5 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This program is great. Noticed improvements quickly.
5 days ago
Richard F.Man, 50
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
This is a great program. Getting as expected results mainly because I’m being conservative due to age. Given more intensity, I’m sure your results will exceeded expectations. Author does a great job explaining the work out. Be sure to watch the video to get the most out of the program.
10 days ago

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.