Silver Era Full Body The Secret for Muscle and Strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 5 reps | @6 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 5 reps | @6 |
| 3 | Seated Row (Cable) | 3 | 5 reps | @6 |
| 4 | Bicep Curl (Cable) | 3 | 8 reps | @6 |
| 5 | French Press | 3 | 8 reps | @6 |
| 6 | Reverse Bicep Curl (EZ Bar) | 3 | 8 reps | @6 |
| 7 | Lunge (Barbell) | 3 | 5 reps | @6 |
| 8 | Romanian Deadlift (Barbell) | 3 | 5 reps | @6 |
| 9 | Seated Calf Raise | 3 | 8 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Upright Row (Barbell) | 3 | 5 reps | @6 |
| 2 | Lateral Raise (Dumbbell) | 3 | 8 reps | @6 |
| 3 | Dip (Weighted) | 3 | 5 reps | @6 |
| 4 | Pendlay Row | 3 | 5 reps | @6 |
| 5 | Chin-Up (Weighted) | 3 | 5 reps | @6 |
| 6 | Shrug (Barbell) | 3 | 8 reps | @6 |
| 7 | Incline Curl (Dumbbell) | 3 | 8 reps | @6 |
| 8 | Tricep Pushdown (Cable) | 3 | 8 reps | @6 |
| 9 | Split Squat (Smith Machine) | 3 | 5 reps | @6 |
| 10 | Leg Curl | 3 | 8 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 5 reps | @6 |
| 2 | Chest Fly (Machine) | 3 | 8 reps | @6 |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 8 reps | @6 |
| 4 | Wide Grip Pull-Up | 3 | 5 reps | @6 |
| 5 | Hammer Curl | 3 | 8 reps | @6 |
| 6 | Tricep Extension (Cable) | 3 | 8 reps | @6 |
| 7 | Leg Press | 3 | 5 reps | @6 |
| 8 | Deadlift (Barbell) | 3 | 5 reps | @6 |
| 9 | Hyperextension | 3 | 10 reps | @6 |
| 10 | Standing Calf Raise | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Pull | 3 | 5 reps | @6 |
| 2 | Rear Delt Fly (Machine) | 3 | 8 reps | @6 |
| 3 | Incline Bench Press (Barbell) | 3 | 5 reps | @6 |
| 4 | Dumbbell Row | 3 | 5 reps | @6 |
| 5 | Lat Pulldown | 3 | 5 reps | @6 |
| 6 | Concentration Curl | 3 | 8 reps | @6 |
| 7 | Skull Crusher | 3 | 8 reps | @6 |
| 8 | Hack Squat | 3 | 5 reps | @6 |
| 9 | Leg Extension | 3 | 8 reps | @6 |
| 10 | Wrist Curls | 3 | 8 reps | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Silver Era Full Body The Secret for Muscle and Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Silver Era Full Body The Secret for Muscle and Strength 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Silver Era Full Body The Secret for Muscle and Strength 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
