IntermediateFree

The Silver Standard

For those who want to bring up their upper body into the silver era

steve· Sep 2024

2athletes running this program

iOS & Android

Overview

Length

2 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

80 min

Congrats, you are an intermediate lifter. In a bodybuilding sense, it means you are well familiar with manipulating recovery, volume, intensity, and exercise selection. But above all, it means you are no longer tied to external pressures. Indeed it is the stage on your lifting journey where you realise your sovereignty over the goals you decided, and that freedom comes in the form of self-restriction. Purpose of the program: Achieve silver-era proportions General notes: 1.) The program presumes that lower body development is of lower priority at the moment. 2.) The program presumes you are in a caloric surplus. 3.) The program presumes that abs have been trained to a great extent prior to running it and that vacuums are done 4.) If you don’t have access to a commercial gym, remember almost everything could be replaced with calisthenics (even side lateral raises) 5.) This program is meant to be run for at least half a year to a full year. 6.) The program will only list the working sets. 7.) When the exercise is done unilaterally, one set is for two sides - meaning that if 1 set was mentioned, each side will perform one set. 8.) One day of rest is taken between each session. 9.) The two weeks in the program are just slightly different versions you can use. 10.) Since program is focus on intensity rather than volume it is even more imperative to listen to your body and strength weak links.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13.6%

Upper Back

13.6%

Lats

9.6%

Front Delts

8.6%

Biceps

7.8%

Middle Delts

7.1%

Chest

Abs

5.3%

Glutes

4.5%

Forearms

Lower Back

Neck

Hamstrings

3.5%

Quadriceps

Rear Delts

2.5%

Calves

Adductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Chest Press (Machine)	2	6–10 reps	@10
Superset
2A	Incline Bench Press (Smith Machine)	2	8–12 reps	@10
2B	Dumbbell Bench Pullover	1	6–10 reps	@7.5
		1	6–10 reps	@8.5
Superset
3A	Pinwheel Curl	2	6–10 reps	@10
3B	Lateral Raise (Dumbbell)	2	AMRAP	@10
Superset
4A	Reverse Bicep Curl (EZ Bar)	1	AMRAP	@10
4B	Wrist Curls	1	8–12 reps	@10
		1	6–10 reps	@10
4C	Back Extension	1	15–20 reps	@6
		1	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Wide Grip Pull-Up	3	5–10 reps	@10
1B	Standing Behind Neck Shoulder Press (Barbell)	3	10–15 reps	@8
2	Seated Row (Cable)	3	8–12 reps	@10
Superset
3A	Tricep Pushdown (Cable)	2	8–12 reps	@10
3B	Lateral Raise (Cable)	1	6–10 reps	—
		1	8–12 reps	—
Superset
4A	Trap Bar Power Shrug	2	5–8 reps	@10
4B	Hanging Leg Raise	1	8–12 reps	@9
5	Decline Sit Up (Weighted)	1	5–8 reps	@10
		1	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	High Bar Squat (Barbell)	1	5–10 reps	@8
		2	8–12 reps	@8
1B	Neck Lateral Flexion	2	AMRAP	@10
Superset
2A	Romanian Deadlift (Barbell)	2	6–10 reps	@8
2B	Neck Flexion	2	AMRAP	@10
Superset
3A	Straight Leg Calf Raise	2	6–10 reps	@10
3B	Neck Curl	2	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Kroc Row	2	6–10 reps	@10
Superset
2A	Preacher Curl (EZ Bar)	2	6–10 reps	@10
2B	Side Lying Incline Lateral Raise	2	AMRAP	@10
Superset
3A	Bayesian Curl	2	8–12 reps	@10
3B	Tricep Extension (Cable)	1	12–15 reps	@10
4	Hanging Leg Raise	2	5–8 reps	@10

Weeks 2–2 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Silver Standard is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

The Silver Standard is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Silver Standard is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Coaching notesBuilt-in cues from the creator inside every workout session.

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