Optimal Silver-Era Lifter - Upper Lower S/Arms

Unlock your strength with the **Optimal Silver-Era Lifter - Upper Lower S/Arms** program, designed for dedicated lifters ready to elevate their training over 12 weeks. This comprehensive 7-day-a-week plan combines upper and lower body workouts, focusing on compound and isolation movements to maximize muscle growth and definition. With a variety of exercises targeting key muscle groups, including chest, back, arms, and legs, you'll build a balanced physique while enhancing your lifting technique. Dive into this structured routine and transform your fitness journey today!

Maximize muscle gain with optimally hard exercises from silver-era greats and brainiacs from our age.

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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

Seated Overhead Press (Smith Machine)

Super-Wide Weighted Pull-Ups

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Cuff Lateral Raise (Cable)

Preacher Curls (Machine)

Dual-Rope Pushdowns

Pec Deck (Machine)

Reverse Pec Deck

Bicep Curl (Cable)

Tricep Extension (Cable)

Wrist Curls

Optimal Beast

High Bar Squat (Smith Machine)

Romanian Deadlift (Smith Machine)

Decline Sit Up (Weighted)

Leg Raise (Captain's Chair)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Unbroken Bull

Cardio

Educated Barbarian

Sleeping Beauty

Chin-Up (Weighted)

Preacher Curl (Machine)

Overhead Tricep Extension (Cable)

Hammer Curl (Cable)

Face Pull

V-Handle Tricep Pushdown (Cable)

Seated Dumbbell Curl

Argument Destroyer

Bench Press (Smith Machine)

Pull-Up (Neutral Grip, Weighted)

Incline Bench Press (Dumbbell)

Supinated Chest Supported Row (Machine)

Seated Dumbbell Hammer Curls

Mr. Yujiro

Smith Hack Squat

Deficit Romanian Deadlift

Straight Leg Calf Raise

Leg Degs

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