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Silver silm

by Andrew M.

Program Description

**Silver Slim** is an 11-week program designed to sculpt your body and enhance overall fitness through a balanced mix of strength and core exercises. With 33 workout days, you'll engage in dynamic movements like Goblet Squats and Pull-Ups, focusing on building strength while improving your endurance. Each session incorporates bodyweight and dumbbell exercises, ensuring you can adapt the intensity to match your fitness level. Get ready to transform your physique and boost your confidence with this comprehensive training plan!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 29, 2025 08:23
  • Last Edited
    Jul 29, 2025 08:37
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Goblet Squat
4
15 reps
RPE 6
3
Plank
3
2 mins
RPE 7.5
4
Plank to Push Up
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
5 mins
RPE 6
-
2
Couch Stretch
1
5 mins
RPE 6
Week 1
1 / 11 Weeks
Day 1
1
Hanging Leg Raise
1 Set
-
2
Goblet Squat
4 Sets
15 Reps
@6
3
Plank
3 Sets
2 mins
@7.5
4
Plank to Push Up
3 Sets
12 Reps
@7
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
1 Set
1 Reps
1 Reps
@6.5
@7
2
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@6
@7
3
Push Up
3 Sets
10 Reps
@7
Day 3
1
Stretching
1 Set
2 Sets
5 mins
@6
-
2
Couch Stretch
1 Set
5 mins
@6