Silver Era Full Body

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. Based on FazLifts method, you should feel better coming out of the light day. 
Modern exercises have been added, but can be swapped for your favorites. Can be completed at a commercial gym or home gym by modifying movements.
Super Sets are personal preference. 
Abs exercises optional but recommended. 
If unable to train with intensity, drop all lifts to two sets and add when work capacity improves. 

It should be hard.

Lift with good form, high precision. Take all sets to 0 RIR with the exception of the more risky lower body lifts. Stay safe but push hard. 

Dynamic double progression, each set progresses independent of the others. Do not wait for all sets to reach the upper range to increase weight. This indicates you are leaving reps in reserve on the first sets.   

Warm up by doing 2 quick sets of dumbbell swings. 

High frequency, high work capacity. Lots of rest to recover from difficult sessions. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Heavy Full Body Day, 1-3 min of rest between sets. 

Upright Row (Barbell)

Larsen Press (Smith Machine)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Hatfield Squat

Pullover (Dumbbell)

Good Morning

Standing Calf Raise

Lighter Squeeze Focus Day. Active Recovery. 1 Min Rest Between Sets.

Cable Crossover

Pull-Up (Bodyweight)

Behind-The-Neck Press (Smith Machine)

Leg Extension

Leg Curl

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Cable Crunch

Incline Bench Press (Smith Machine)

Chin-Up (Bodyweight)

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Stiff Leg Deadlift

Ab Wheel

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