The Silver Standard ~ AI Collaborative Program

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)

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Barbell)

Chin-Up (Weighted)

Stiff Leg Deficit Deadlift

Sissy Squat (Weighted)

One Arm Lateral Raise (Dumbbell)

Dumbbell Bench Pullover

Neck Extension

Neck Curl

FB (Chest & Yoke A)

Standing Behind Neck Shoulder Press (Barbell)

Incline Fly Press (Dumbbell)

Barbell Row

Leg Curl

Squat (Barbell)

Preacher Curl (EZ Bar)

Lying Tricep Extension (Barbell)

Hanging Leg Raise

Neck Flexion

FB (Balanced)

Dip (Weighted)

Romanian Deadlift (Barbell)

Single Arm Row (Dumbbell)

Seated Overhead Press (Dumbbell)

Pec Deck (Machine)

Shrug (Barbell)

Hammer Curl

FB (Chest & Yoke B)

0 reviews for The Silver Standard ~ AI Collaborative Program