SILVERBACK TRAINING SYSTEM
SILVERBACK TRAINING SYSTEM
GOAL OF PROGRAM
To build overall mass and strength with emphasis on the whole back, deltoids&
triceps by using the FitWorldExposed programming principles and exercise
selection.
This is NOT a 12 week program. There are 12 weeks listed and 3 phases. When
you are done, restart to phase one.
IMPORTANT NOTES:
1. For the snatch grips in this program: If you don’t have the adequate
mobility/flexibility to get into the proper DL positions then use a slightly
wider grip than your clean/conventional grip and every workout widen the
grip until you reach a snatch grip (do this while working on your mobility in
the process).
2. There are many low reps on the intensity days, but to make sure you
recover properly and don’t get injured. You always want to make sure
you’re lifting until technical failure on every lift. Keep 1-2 reps in the tank to
avoid grinding reps.
3. Extra neck work can be done on off days or after volume or intensity days.
4. Warm-ups vary from lifter to lifter, but be sure to do some dynamic warmup
drills and possibly some activation drills if needed.
5. All rack pulls, deadlifts or any lifts off pins MUST be done with a dead-stop.
No bouncing off floor or pins for safety and strength.
6. No harness for neck curls or neck extensions? Simply do them lying on a
bench with a weighted plate in back of your head for extension and on your
forehead for curls
7. Closegrip pressing means shoulder width and not thumbs touching.
8. If your gym doesn’t have any bands for your close grip presses or rack
pulls then you are really missing out because they are a key piece of
equipment to overload, so invest in some.
9. If you have no horizontal or 45 degree back extension apparatus then you
could do some GHR’s or light Good Mornings.
10. Cardio can be done on off days. If you want to do it SilverBack style then
Plate hug lunges for long distances and farmers walks are some of your
best bets because they require very minimal equipment.
11. Stretch and foam roll full body on off days.
SILVERBACK TRAINING SYSTEM
PHASE 1 : 4 WEEKS
Monday Intensity Day
Sets
Reps
Tempo
Notes
Front Squat
1-3
1-4
3010
1st week 2x4
2nd week 3x3
3rd week 3x2
4th week 1x1
Push Press
3
3
2010
1-3
1-4
2010
1st week 2x4
2nd week 3x3
3rd week 3x2
4th week 1x1
Strict Press +
Weighted Close
Neutral Pullup
3
5
3010
Superset
Snatch Grip Low Pull
from Hang (pull to
nipple line)
3
5
2010
Seated Overhead DB
Extension
3
8
3010
Snatch Grip Back
Extension 3x8 +
Cable Paused
Standing Crunch
3
8
3110
Snatch Grip Deadlift
Superset
SILVERBACK TRAINING SYSTEM
PHASE 1: 4 WEEKS
Wednesday Light Day
Sets
Reps
Tempo
Notes
Paused Romanian
Deadlift
3
10
3110
Closegrip Barbell
Floor Press
3
10
3010
Barbell Row
3
10
3010
Bulgarian Split Back
Squat
3
12
3010
Seated Db shoulder
press + rear delts
swings at 30 degree
incline + cable
facepulls
3
15
3010
One arm DB Row
2
20
3010
Snatch Grip Power
Shrugs + neck curl +
neck extension
4
25
3010
Superset
Seated Hammer curls
+ Standing Overhead
Cable Extensions
5
20
3010
Superset
Stiff Leg Sumo Cable
Pull-Through +
Standing Cable
Crunch (Paused)
4
25
3110
Superset
Superset
SILVERBACK TRAINING SYSTEM
PHASE 1: 4 WEEKS
Friday Volume Day
Sets
Reps
Tempo
Notes
Front Squat
3
6
4010
Push Press Closegrip
3
6
3010
Snatch Grip Rack
Pull (Below Kneecap)
3
6
2010
Z Press (without
pins)
3
8
3010
Snatch Grip High Pull
(from hang to chin
level)
3
8
2010
Weighted Close
Neutral Grip Pull-up +
Closegrip Dip
3
8
3010
Superset
Standing Hammer
curls + EZ Bar
Skullcrushers (bench
at 15 degrees)
4
10
3010
Superset
Back extensions +
cable crunch
(paused)
3
15
2110
Superset
SILVERBACK TRAINING SYSTEM
PHASE 2: 4 WEEKS
Monday Intensity Day
Sets
Reps
Tempo
Notes
Zercher Squat
(Deadstop off low
pins)
1-3
1-3
2010
1st week 2x4
2nd week 3x3
3rd week 3x2
4th week 1x1
3
3
2010
Snatch Grip Deficit
Deadlift
1-3
1-4
2010
1st week: 2x4
2nd week: 3x3
3rd week: 3x2
4th week: 1x1
Military press (off
pins @ upper chest
level) + weighted
Closegrip chin-up
(pinky’s touching)
3
5
3010
Superset
Snatch grip Low Pull
(Off Pins)(Pull to
nipple line, pins are
above kneecap)
3
5
2010
Superset
Seated Overhead EZ
Bar Extensions
3
8
3010
Back extension
(Barbell clean grip) +
Decline Sit-Up
3
10
2010
Push Jerk
Superset
SILVERBACK TRAINING SYSTEM
PHASE 2: 4 WEEKS
Wednesday Light Day
Sets
Reps
Tempo
Notes
Snatch Grip
Romanian Deadlift
3
10
3010
Deadstop Closegrip
Bench (Off Low Pins)
3
12
2010
T-Bar Row
3
12
3010
Bulgarian Split Front
Squat
3
12
3010
Seated Neutral Grip
Db shoulder press +
rear delt swings
(bench 45 degrees) +
cable facepulls
3
15
3010
One Arm Landmine
Row
2
15
2010
Snatch grip power
shrug with bands +
neck curl + neck
extension
4
25
2010
Superset
Alternating DB
Hammer Curls +
Seated DB Overhead
Extension (Paused)
3
15
3010
Superset
One arm overhead
DB Extensions
Seated
2
20
3010
Cable pull-through +
hanging leg raises
4
15
3010
Superset
Superset
SILVERBACK TRAINING SYSTEM
PHASE 2: 4 WEEKS
Friday Volume Day
Sets
Reps
Tempo
Notes
Front squat (Paused)
4
6
3110
Closegrip Incline
Bench (w/Bands)
3
8
3010
Snatch Grip Sumo
Rack Pull Below
Knees
4
6
2010
Closegrip Overhead
Press
3
8
3010
Snatch grip high pull
(off pins above knee)
3
10
2010
Weighted Closegrip
chin-up (band
resisted) + Closegrip
Dips (band resisted)
(paused) 3x10
3
10
3010
Superset
Closegrip EZ Bar
Reverse Curl +
Closegrip Weighted
Push-up
3
10
3010
Superset
Back extension
(Barbell Clean Grip) +
decline sit-up
3
10
3010
Superset
SILVERBACK TRAINING SYSTEM
PHASE 3: 4 WEEKS
Monday Intensity Day
Sets
Reps
Tempo
Notes
Back Squat (High
Bar)
1-3
1-4
3010
1st week: 2x4
2nd week: 3x3
3rd week: 3x2
4th week: 1x1
Seated Military Press
3
3
3013
Conventional Deadlift
1-3
1-4
2010
1st week: 2x4
2nd week: 3x3
3rd week: 3x2
4th week: 1x1
Bench press + Pullup (Shoulder width)
3
5
3010
Superset
Semi Snatch Grip
Low Pull (pull to
nipple line)
3
5
2010
EZ Bar extensions
(45 degree incline
bench)
3
8
3010
Snatch Grip Back
extension (Do not
make the bar touch
the floor) + cable
crunch
3
10
3010
Superset
SILVERBACK TRAINING SYSTEM
PHASE 3: 4 WEEKS
Wednesday Light Day
Sets
Reps
Tempo
Notes
Sumo RDL 3x10
3
10
2010
Decline Closegrip
Bench (w/light
bands)
3
12
3010
Semi Snatch Grip
Barbell Row
3
12
3010
Bulgarian Split
Zercher Squat
3
12
3010
Chest supported TBar Row (Neutral
Grip)
3
15
3010
Superset
Two Dumbell Z Press
+ Rear delt Swings
(Full ROM) + Cable
Facepulls
3
20
3010
Superset
Snatch Grip power
shrug (2 second hold
at top + FULL ROM) +
neck curl + neck
extension
4
25
2110
Superset
EZ Bar Reverse Grip
Preacher Curls + EZ
Bar Skullcrushers
(Bench at 30
degrees)
3
15
2010
Superset
Band Pull-through +
band resisted decline
sit-up
3
33
2010
Superset
SILVERBACK TRAINING SYSTEM
PHASE 3: 4 WEEKS
Friday Volume Day
Sets
Reps
Tempo
Back squat high bar
(paused)
3
6
3110
Seated Military Press
(narrow grip)
3
8
3010
Rack pull (below
kneecap)(band
resisted)
4
6
2010
Bench press
(paused)
3
8
3110
Semi snatch grip
high pull
3
8
2010
Paused Pull-up
(Shoulder Width) +
Weighted Dips w/
bands + weight
(1+1/4 reps)
3
8
2110
Superset
EZ Bar Strict Curl
(glutes, upper back &
head against wall) +
DB Skullcrushers
(Paused)
3
10
3110
Superset
Snatch Grip Back
extension (Do not let
the weights touch the
floor) + cable crunch
3
12
3010
Superset
Notes