The Silver Standard ~ AI Collaborative Program

Program Description

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)

Program Overview

Summary