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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
    Aug 01, 2024 11:17
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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