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Silver Era Full Body

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Program Description

3 Day full body split inspired by the silver era. Two difficult days with a lighter squeeze focused day in between to focus on active recovery. Modern staple exercises have been added, but can be swapped for your favorites. High frequency, high work capacity. Lots of rest to recover from difficult sessions.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2025 02:39
  • Last Edited
    Oct 03, 2025 03:48
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.3%
Front Delts
13.7%
Middle Delts
11.6%
Triceps
11.1%
Lats
10.6%
Chest
9.7%
Upper Back
9.6%
Hamstrings
4.7%
Abs
2.7%
Lower Back
2.3%
Forearms
2.1%
Quadriceps
2.1%
Calves
2.1%
Glutes
2%
Rear Delts
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Hatfield Squat
2
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Hatfield Squat
2
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Hatfield Squat
2
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Hatfield Squat
2
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Hatfield Squat
2
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Hatfield Squat
2
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Hatfield Squat
2
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Hatfield Squat
2
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Hatfield Squat
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Hatfield Squat
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Hatfield Squat
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Hatfield Squat
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Hatfield Squat
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Hatfield Squat
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Hatfield Squat
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Hatfield Squat
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Larsen Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
-
6
JM Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Hatfield Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
10
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
11
Good Morning
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Cable Crossover
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Chin-Up (Bodyweight)
1 Set
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Hatfield Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
9
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
10
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
11
Stiff Leg Deadlift
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-