Embark on an 18-week journey with "Silver Era Gains," designed for those ready to build serious strength and muscle in a garage gym setting. This program features three focused training days each week, incorporating a mix of machine, barbell, and cable exercises that target all major muscle groups. Expect to master techniques like the Smith Machine Bench Press and Pendlay Row, ensuring you maximize your gains while maintaining proper form. With a structured approach to reps and intensity, you'll be motivated to push your limits and achieve impressive results. Get ready to transform your physique and embrace the gains!

Silver Era Gains

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Lat Pulldown

Bench Press (Smith Machine)

Lateral Raise (Cable)

Squat (Smith Machine)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Shrug Smith

Pendlay Row

Incline Chest Fly (Dumbbell)

Romanian Deadlift (Barbell)

AD Press (Smith Machine)

Hammer Curl (Cable)

JM Press (Smith Machine)

Hanging Knee Raise

T-Bar Row

Incline Bench Press (Smith Machine)

Inverted Row

Rear Delt Fly (Cable)

Hack Squat

Bicep Curl (Cable)

Incline Pushdown (Cable)

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