Silver Specialization
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Barbell) | 3 | 6–8 reps |
| 1B | Standing Calf Raise | 3 | 20–30 reps |
| Superset | |||
| 2A | Squat (Barbell) | 3 | 6–10 reps |
| 2B | Reverse Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| Superset | |||
| 3A | Chin-Up (Weighted) | 3 | 4–6 reps |
| 3B | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps |
| Superset | |||
| 4A | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 4B | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| Superset | |||
| 5A | Chest Fly (Cable) | 3 | 10–15 reps |
| 5B | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 6A | Pullover (Dumbbell) | 3 | 10–15 reps |
| 6B | Neck Curl | 3 | 10–15 reps |
| 6C | Knee Raise (Captain's Chair) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Barbell Row | 3 | 6–10 reps |
| 1B | Power Shrug | 3 | 15–20 reps |
| 1C | Standing Calf Raise | 3 | 20–30 reps |
| Superset | |||
| 2A | Lying Leg Curl | 3 | 10–15 reps |
| 2B | Hammer Curl | 3 | 10–20 reps |
| Superset | |||
| 3A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3B | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | Bulgarian Split Squat (Dumbbell) | 3 | 10–15 reps |
| 4B | Decline Crunch (Weighted) | 3 | 10–15 reps |
| 4C | Neck Curl | 3 | 10–15 reps |
| Superset | |||
| 5A | Tricep Cable Kickback | 4 | 15–20 reps |
| 5B | One Arm Lateral Raise (Cable) | 4 | 10–20 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Pec Deck | 4 | 15–30 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 3 | 8–12 reps |
| 2B | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 2C | Standing Calf Raise | 3 | 20–30 reps |
| Superset | |||
| 3A | Romanian Deadlift (Dumbbell) | 3 | 12–20 reps |
| 3B | Dip (Bodyweight) | 3 | 15–30 reps |
| Superset | |||
| 4A | Pull-Up (Weighted) | 3 | 6–10 reps |
| 4B | Pullover (Dumbbell) | 3 | 10–15 reps |
| 4C | Neck Curl | 3 | 10–15 reps |
| Superset | |||
| 5A | Leg Extension | 4 | 10–15 reps |
| 5B | Seated Wide-Grip Row (Cable) | 4 | 10–15 reps |
| Superset | |||
| 6A | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| 6B | Cable Crunch | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Back Extension | 3 | 10–15 reps |
| 1B | Standing Calf Raise | 3 | 20–30 reps |
| Superset | |||
| 2A | V-Bar Lat Pulldown | 3 | 8–12 reps |
| 2B | Single Arm Cable Row | 3 | 10–15 reps |
| 3 | Hammer Curl | 3 | 10–20 reps |
| Superset | |||
| 4A | Tricep Cable Kickback | 4 | 10–15 reps |
| 4B | One Arm Lateral Raise (Cable) | 4 | 10–15 reps |
| 5 | Preacher Curl (Barbell) | 4 | 10–15 reps |
| Superset | |||
| 6A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 6B | Cable Crunch | 3 | 10–15 reps |
| Superset | |||
| 7A | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 7B | Neck Curl | 3 | 10–20 reps |
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 Specialization 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 100 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 Specialization 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 Specialization 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
