Unleash your inner classic bodybuilder with the Steve Reeves Silver Era Bodybuilding Program. Over 12 weeks, this structured plan emphasizes foundational lifts and muscle symmetry, following a three-day-a-week schedule designed for full gym access. Each session incorporates essential movements like the Seated Military Press and Deadlift, ensuring a balanced approach to strength and aesthetics. Get ready to sculpt a physique reminiscent of the golden age of bodybuilding while building strength and confidence in every rep!

Reeves scheduled his full-body sessions, which consisted of 35 to 40 sets, for Mondays, Wednesdays, and Fridays. We’re going to modernize his “non-split” a little and divide the body into three distinct routines.

In the opinion of Hercules, cheating was not a virtue. Sets consisted of flawless reps with a cadence of two seconds up and three seconds down. Most sets were kept in the ideal growth range of eight to 12 reps. Sometimes he went higher, but he almost never went lower. The 1950 Mr. Universe didn’t push his sets beyond failure with various techniques (most of which weren’t even named yet), but he was fixated on racking up more reps in the eight-to-12 range. When he could get 13, he upped the weight the next time.


“When you work your whole body in each workout, it forces you to think about symmetry. Your focus is always on the whole and not the parts,” 
-Reeves

Steve Reeves Silver Era Bodybuilding Program

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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

Rest until you feel ready for your next set. Dropset every workout. 

Seated Military Press (Barbell)

Bent Over Row (Barbell)

Bench Press (Barbell)

Standing Calf Raise

Decline Crunch

Squat (Barbell)

Romanian Deadlift (Barbell)

Bicep Curl (Barbell)

French Press

Monday

Deadlift (Barbell)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Alternating Dumbbell Curl

Seated Calf Raise

Lying Tricep Extension (Barbell)

Lat Pulldown

Front Squat (Barbell)

Hyperextension

Lunge (Dumbbell)

Hanging Leg Raise

Wednesday

Single Arm Row (Dumbbell)

Upright Row (Barbell)

Incline Bench Press (Barbell)

Seated Hamstring Curl

Sit Up

V-Handle Tricep Pushdown (Cable)

Concentration Curl

Friday

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