Intermediate–AdvancedFree

The Silver Standard ~ AI Collaborative Program

A 3-day full-body hypertrophy and strength program built on Silver Era principles blended with modern training methods

Robert M.· Apr 2025

4athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

3 days

Level

Intermediate, Advanced

Goal

Muscle, Women's, Strength

Equipment

Garage Gym

Session length

90 min

The purpose of this program is to build overall muscular size and strength with prioritization on the chest, traps, upper back, and neck(the yoke) using pre-steroid era training methods combined with current exercise science on hypertrophy, frequency, and volume. ****The Silver Standard is a collaborative creation between ChatGPT and myself — combining Silver Era aesthetics with modern muscle building science***** Use the first week to get used to the movements stick with a 3 to 4 RIR on heavy compounds and a 2RIR on isolations then follow the prescribed RR for the following weeks PROGRAM STRUCTURE 3 Full-Body Training Days per Week (e.g., Mon/Wed/Fri or Tue/Thu/Sat) Frequency: • Each muscle group is trained 2–3x/week Volume : • Low to moderate weekly volume: ~4–6 hard sets per muscle per week • Achieved through multi-joint overlap and smart exercise pairing • Built around quality over quantity PROGRESSION MODEL Primary Model: Double Progression • Stay in the assigned rep range (e.g., 5–8 or 8–12) • When you hit the top of the range across all sets, increase weight next session • Add 5–10 lbs for compounds, 2.5–5 lbs for isolations (or use microplates) Example: • Incline Barbell Press: 185 x 6, 6, 6 • Week 2: 185 x 8, 7, 6 • Week 3: 185 x 8, 8, 8 → Bump to 190–195 next week Auto-Regulation with RIR • Use RIR (Reps in Reserve) to self-manage load based on your recovery • Stay 1–2 RIR for big lifts, 0-1 RIR for isolations FATIGUE MANAGEMENT & ADJUSTMENTS Stalled Progress? (Only if stalled for more than 3-4 weeks) • Reduce a set from the movement or muscle group • Replace the movement with a close variation • Take a deload (reduce volume or intensity for 1 week)

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

10.6%

Hamstrings

9.7%

Front Delts

9.1%

Triceps

8.9%

Lats

8.6%

Chest

8.6%

Glutes

7.5%

Middle Delts

7.3%

Neck

7.3%

Quadriceps

Biceps

5.3%

Abs

4.7%

Lower Back

4.4%

Adductors

1.1%

Forearms

0.7%

Rear Delts

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	3	5–8 reps	@7
2	Chin-Up (Weighted)	3	5–8 reps	@7
3	Stiff Leg Deficit Deadlift	2	5–8 reps	@7
4	Sissy Squat (Weighted)	3	8–12 reps	@8
5	One Arm Lateral Raise (Dumbbell)	2	10–12 reps	@8
6	Dumbbell Bench Pullover	1	8–12 reps	@7
		1	8–12 reps	@8
7	Neck Extension	1	15 reps	@7
		1	15 reps	@8
8	Neck Curl	1	15 reps	@7
		1	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Standing Behind Neck Shoulder Press (Barbell)	3	6–8 reps	@7
2	Incline Fly Press (Dumbbell)	2	8–10 reps	@7
3	Barbell Row	2	6–8 reps	@7
		1	6–8 reps	@8
4	Leg Curl	2	6–10 reps	@7
5	Squat (Barbell)	3	5–8 reps	@7
6	Preacher Curl (EZ Bar)	1	8–10 reps	@7
		1	8–10 reps	@8
7	Lying Tricep Extension (Barbell)	1	8–10 reps	@8
8	Hanging Leg Raise	2	10–15 reps	@10
9	Neck Flexion	2	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Dip (Weighted)	3	5–8 reps	@7
2	Romanian Deadlift (Barbell)	3	6–8 reps	@7
3	Single Arm Row (Dumbbell)	2	6–10 reps	@7
		1	6–10 reps	@8
4	Seated Overhead Press (Dumbbell)	1	6–8 reps	@7
		2	6–8 reps	@8
5	Pec Deck (Machine)	1	10–12 reps	@8
6	Shrug (Barbell)	1	10–12 reps	@7
		1	10–12 reps	@8
7	Hammer Curl	2	8–10 reps	@8
8	Neck Curl	2	8–10 reps	@8

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Silver Standard ~ AI Collaborative Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

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

Each session typically takes around 90 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.

The Silver Standard ~ AI Collaborative Program is structured around 3 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.

The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Silver Standard ~ AI Collaborative Program 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.

Get started

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