The Silver Standard

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.

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

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.

10.) The two weeks in the program are just slightly different versions you can use.

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