Question 1

Is Optimal Silver-Era Lifter - Upper Lower S/Arms free?

Accepted Answer

Yes, Optimal Silver-Era Lifter - Upper Lower S/Arms is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Question 4

How many days per week?

Accepted Answer

Optimal Silver-Era Lifter - Upper Lower S/Arms is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

Question 5

How long is the full program?

Accepted Answer

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Optimal Silver-Era Lifter - Upper Lower S/Arms is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

#	Exercise	Sets	Reps	Load
1	Seated Overhead Press (Smith Machine)	2	4–8 reps	@10
2	Super-Wide Weighted Pull-Ups	3	4–8 reps	@10
3	Incline Bench Press (Smith Machine)	2	6–10 reps	@10
4	Chest Supported Row (Machine)	3	6–10 reps	@10
5	Cuff Lateral Raise (Cable)	2	8–12 reps	@10
6	Preacher Curls (Machine)	2	8–12 reps	@10
7	Dual-Rope Pushdowns	2	12–15 reps	@10
8	Pec Deck (Machine)	2	8–12 reps	@10
9	Reverse Pec Deck	2	10–15 reps	@10
10	Bicep Curl (Cable)	2	6–10 reps	@10
11	Tricep Extension (Cable)	2	10–15 reps	@10
12	Wrist Curls	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Smith Machine)	2	4–8 reps	@10
2	Romanian Deadlift (Smith Machine)	4	6–10 reps	@10
3	Decline Sit Up (Weighted)	2	6–10 reps	@10
4	Leg Raise (Captain's Chair)	2	10–15 reps	@10
5	Leg Extension	2	10–15 reps	@10
6	Lying Leg Curl	2	10–15 reps	@10
7	Standing Calf Raise	2	12–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Overhead Press (Smith Machine)	2	4–8 reps	@10
2	Chin-Up (Weighted)	2	6–10 reps	@10
3	Dual-Rope Pushdowns	2	10–15 reps	@10
4	Preacher Curl (Machine)	2	6–10 reps	@10
5	Reverse Pec Deck	2	10–15 reps	@10
6	Cuff Lateral Raise (Cable)	2	10–15 reps	@10
7	Overhead Tricep Extension (Cable)	2	10–15 reps	@10
8	Hammer Curl (Cable)	2	6–10 reps	@10
9	Face Pull	2	10–15 reps	@10
10	V-Handle Tricep Pushdown (Cable)	2	10–15 reps	@10
11	Seated Dumbbell Curl	2	6–10 reps	@10
12	Wrist Curls	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Smith Machine)	2	4–8 reps	@10
2	Pull-Up (Neutral Grip, Weighted)	3	4–8 reps	@10
3	Incline Bench Press (Dumbbell)	2	8–12 reps	@10
4	Supinated Chest Supported Row (Machine)	3	6–10 reps	@10
5	Cuff Lateral Raise (Cable)	2	10–15 reps	@10
6	V-Handle Tricep Pushdown (Cable)	2	10–15 reps	@10
7	Bicep Curl (Cable)	2	6–10 reps	@10
8	Pec Deck (Machine)	2	6–10 reps	@10
9	Reverse Pec Deck	2	10–15 reps	@10
10	Dual-Rope Pushdowns	2	10–15 reps	@10
11	Seated Dumbbell Hammer Curls	2	6–10 reps	@10
12	Wrist Curls	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Smith Hack Squat	2	6–10 reps	@10
2	Deficit Romanian Deadlift	2	8–12 reps	@10
3	Decline Sit Up (Weighted)	2	8–12 reps	@10
4	Leg Raise (Captain's Chair)	2	10–15 reps	@10
5	Leg Extension	2	10–15 reps	@10
6	Lying Leg Curl	2	10–15 reps	@10
7	Straight Leg Calf Raise	2	10–15 reps	@10

Optimal Silver-Era Lifter - Upper Lower S/Arms

Overview

Who it's for

Muscle engagement

Common questions

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