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Silver Knight Upper/Lower

by Andrew G.

Program Description

For those wanting to use the fundamentals of weight training to look absolutely FREAKY. Less for novices and geared more towards intermediates.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 31, 2024 07:28
  • Last Edited
    Jan 02, 2025 08:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Hamstrings
14.6%
Glutes
12%
Upper Back
11.5%
Lats
9.1%
Chest
7.6%
Triceps
7%
Abs
5.4%
Lower Back
5.2%
Front Delts
4.2%
Rear Delts
2.8%
Adductors
2.4%
Middle Delts
2.2%
Biceps
1.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-15 reps
-
2
Romanian Deadlift (Barbell)
2
7-12 reps
-
3
Lunge (Barbell)
4
8-14 reps
-
4
Leg Extension
3
8-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-15 reps
-
2
Romanian Deadlift (Barbell)
2
7-12 reps
-
3
Lunge (Barbell)
4
8-14 reps
-
4
Leg Extension
3
8-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-15 reps
-
2
Romanian Deadlift (Barbell)
2
7-12 reps
-
3
Lunge (Barbell)
4
8-14 reps
-
4
Leg Extension
3
8-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-15 reps
-
2
Romanian Deadlift (Barbell)
2
7-12 reps
-
3
Lunge (Barbell)
4
8-14 reps
-
4
Leg Extension
3
8-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-15 reps
-
2
Romanian Deadlift (Barbell)
2
7-12 reps
-
3
Lunge (Barbell)
4
8-14 reps
-
4
Leg Extension
3
8-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-15 reps
-
2
Romanian Deadlift (Barbell)
1
7-12 reps
-
3
Lunge (Barbell)
2
8-14 reps
-
4
Leg Extension
3
8-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-15 reps
-
2
Romanian Deadlift (Barbell)
1
7-12 reps
-
3
Lunge (Barbell)
2
8-14 reps
-
4
Leg Extension
3
8-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-14 reps
-
2
Barbell Row
1
1
1
1
8-10 reps
10-12 reps
12-14 reps
14-16 reps
-
-
-
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Dip (Weighted)
2
8-11 reps
-
5A
Lateral Raise (Dumbbell)
2
14-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-14 reps
-
2
Barbell Row
1
1
1
1
8-10 reps
10-12 reps
12-14 reps
14-16 reps
-
-
-
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Dip (Weighted)
2
8-11 reps
-
5A
Lateral Raise (Dumbbell)
2
14-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-14 reps
-
2
Barbell Row
1
1
1
1
8-10 reps
10-12 reps
12-14 reps
14-16 reps
-
-
-
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Dip (Weighted)
2
8-11 reps
-
5A
Lateral Raise (Dumbbell)
2
14-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-14 reps
-
2
Barbell Row
1
1
1
1
8-10 reps
10-12 reps
12-14 reps
14-16 reps
-
-
-
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Dip (Weighted)
2
8-11 reps
-
5A
Lateral Raise (Dumbbell)
2
14-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-14 reps
-
2
Barbell Row
1
1
1
1
8-10 reps
10-12 reps
12-14 reps
14-16 reps
-
-
-
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Dip (Weighted)
2
8-11 reps
-
5A
Lateral Raise (Dumbbell)
2
14-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-14 reps
-
2
Barbell Row
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
3
Chin-Up (Weighted)
2
6-8 reps
-
4
Dip (Weighted)
2
8-11 reps
-
5A
Lateral Raise (Dumbbell)
3
14-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-14 reps
-
2
Barbell Row
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
3
Chin-Up (Weighted)
2
6-8 reps
-
4
Dip (Weighted)
2
8-11 reps
-
5A
Lateral Raise (Dumbbell)
3
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9-15 reps
-
2
Front Squat (Barbell)
1
16 reps
-
3
Split Squat (Dumbbell)
2
12-16 reps
-
4
Lying Leg Curl
2
1
10-15 reps
11-17 reps
-
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9-15 reps
-
2
Front Squat (Barbell)
1
16 reps
-
3
Split Squat (Dumbbell)
2
12-16 reps
-
4
Lying Leg Curl
2
1
10-15 reps
11-17 reps
-
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9-15 reps
-
2
Front Squat (Barbell)
1
16 reps
-
3
Split Squat (Dumbbell)
2
12-16 reps
-
4
Lying Leg Curl
2
1
10-15 reps
11-17 reps
-
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9-15 reps
-
2
Front Squat (Barbell)
1
16 reps
-
3
Split Squat (Dumbbell)
2
12-16 reps
-
4
Lying Leg Curl
2
1
10-15 reps
11-17 reps
-
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9-15 reps
-
2
Front Squat (Barbell)
1
16 reps
-
3
Split Squat (Dumbbell)
2
12-16 reps
-
4
Lying Leg Curl
2
1
10-15 reps
11-17 reps
-
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
9-15 reps
-
2
Front Squat (Barbell)
2
16 reps
-
3
Split Squat (Dumbbell)
2
12-16 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
9-15 reps
-
2
Front Squat (Barbell)
2
16 reps
-
3
Split Squat (Dumbbell)
2
12-16 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Face Pull
3
15-25 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Face Pull
3
15-25 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Face Pull
3
15-25 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Face Pull
3
15-25 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Face Pull
3
15-25 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Face Pull
3
15-25 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Bench Press (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Face Pull
3
15-25 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Bench Press (Dumbbell)
2
10-15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
2 Sets
7-15 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
7-12 Reps
-
3
Lunge (Barbell)
4 Sets
8-14 Reps
-
4
Leg Extension
3 Sets
8-15 Reps
-
5
Romanian Deadlift (Dumbbell)
2 Sets
11 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8-14 Reps
-
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
14-16 Reps
-
-
-
-
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
4
Dip (Weighted)
2 Sets
8-11 Reps
-
5A
Lateral Raise (Dumbbell)
2 Sets
14-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
9-15 Reps
-
2
Front Squat (Barbell)
1 Set
16 Reps
-
3
Split Squat (Dumbbell)
2 Sets
12-16 Reps
-
4
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
11-17 Reps
-
-
5
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Chin-Up (Weighted)
2 Sets
6-8 Reps
-
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
3A
Face Pull
3 Sets
15-25 Reps
-
4
Dip (Weighted)
2 Sets
10 Reps
-
5
Hanging Leg Raise
2 Sets
AMRAP
-
6
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-