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 Sets Reps Tempo Notes
Monday Intensity Day
Front Squat 1-3 1-4 3010 1st week 2x4
2nd week 3x3
3rd week 3x2
4th week 1x1
Push Press 3 3 2010
Snatch Grip Deadlift 1-3 1-4 2010 1st week 2x4
2nd week 3x3
3rd week 3x2
4th week 1x1
Strict Press + 3 5 3010 Superset
Weighted Close
Neutral Pullup
Snatch Grip Low Pull 3 5 2010
from Hang (pull to
nipple line)
Seated Overhead DB 3 8 3010
Extension
Snatch Grip Back 3 8 3110 Superset
Extension 3x8 +
Cable Paused
Standing Crunch
SILVERBACK TRAINING SYSTEM
PHASE 1: 4 WEEKS Sets Reps Tempo Notes
Wednesday Light Day
Paused Romanian 3 10 3110
Deadlift
Closegrip Barbell 3 10 3010
Floor Press
Barbell Row 3 10 3010
Bulgarian Split Back 3 12 3010
Squat
Seated Db shoulder 3 15 3010 Superset
press + rear delts
swings at 30 degree
incline + cable
facepulls
One arm DB Row 2 20 3010
Snatch Grip Power 4 25 3010 Superset
Shrugs + neck curl +
neck extension
Seated Hammer curls 5 20 3010 Superset
+ Standing Overhead
Cable Extensions
Stiff Leg Sumo Cable 4 25 3110 Superset
Pull-Through +
Standing Cable
Crunch (Paused)
SILVERBACK TRAINING SYSTEM
PHASE 1: 4 WEEKS Sets Reps Tempo Notes
Friday Volume Day
Front Squat 3 6 4010
Push Press Closegrip 3 6 3010
Snatch Grip Rack 3 6 2010
Pull (Below Kneecap)
Z Press (without 3 8 3010
pins)
Snatch Grip High Pull 3 8 2010
(from hang to chin
level)
Weighted Close 3 8 3010 Superset
Neutral Grip Pull-up +
Closegrip Dip
Standing Hammer 4 10 3010 Superset
curls + EZ Bar
Skullcrushers (bench
at 15 degrees)
Back extensions + 3 15 2110 Superset
cable crunch
(paused)
SILVERBACK TRAINING SYSTEM
PHASE 2: 4 WEEKS Sets Reps Tempo Notes
Monday Intensity Day
Zercher Squat 1-3 1-3 2010 1st week 2x4
(Deadstop off low 2nd week 3x3
pins) 3rd week 3x2
4th week 1x1
Push Jerk 3 3 2010
Snatch Grip Deficit 1-3 1-4 2010 1st week: 2x4
Deadlift 2nd week: 3x3
3rd week: 3x2
4th week: 1x1
Military press (off 3 5 3010 Superset
pins @ upper chest
level) + weighted
Closegrip chin-up
(pinky’s touching)
Snatch grip Low Pull 3 5 2010 Superset
(Off Pins)(Pull to
nipple line, pins are
above kneecap)
Seated Overhead EZ 3 8 3010
Bar Extensions
Back extension 3 10 2010 Superset
(Barbell clean grip) +
Decline Sit-Up
SILVERBACK TRAINING SYSTEM
PHASE 2: 4 WEEKS Sets Reps Tempo Notes
Wednesday Light Day
Snatch Grip 3 10 3010
Romanian Deadlift
Deadstop Closegrip 3 12 2010
Bench (Off Low Pins)
T-Bar Row 3 12 3010
Bulgarian Split Front 3 12 3010
Squat
Seated Neutral Grip 3 15 3010 Superset
Db shoulder press +
rear delt swings
(bench 45 degrees) +
cable facepulls
One Arm Landmine 2 15 2010
Row
Snatch grip power 4 25 2010 Superset
shrug with bands +
neck curl + neck
extension
Alternating DB 3 15 3010 Superset
Hammer Curls +
Seated DB Overhead
Extension (Paused)
One arm overhead 2 20 3010
DB Extensions
Seated
Cable pull-through + 4 15 3010 Superset
hanging leg raises
SILVERBACK TRAINING SYSTEM
PHASE 2: 4 WEEKS Sets Reps Tempo Notes
Friday Volume Day
Front squat (Paused) 4 6 3110
Closegrip Incline 3 8 3010
Bench (w/Bands)
Snatch Grip Sumo 4 6 2010
Rack Pull Below
Knees
Closegrip Overhead 3 8 3010
Press
Snatch grip high pull 3 10 2010
(off pins above knee)
Weighted Closegrip 3 10 3010 Superset
chin-up (band
resisted) + Closegrip
Dips (band resisted)
(paused) 3x10
Closegrip EZ Bar 3 10 3010 Superset
Reverse Curl +
Closegrip Weighted
Push-up
Back extension 3 10 3010 Superset
(Barbell Clean Grip) +
decline sit-up
SILVERBACK TRAINING SYSTEM
PHASE 3: 4 WEEKS Sets Reps Tempo Notes
Monday Intensity Day
Back Squat (High 1-3 1-4 3010 1st week: 2x4
Bar) 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 + Pull- 3 5 3010 Superset
up (Shoulder width)
Semi Snatch Grip 3 5 2010
Low Pull (pull to
nipple line)
EZ Bar extensions 3 8 3010
(45 degree incline
bench)
Snatch Grip Back 3 10 3010 Superset
extension (Do not
make the bar touch
the floor) + cable
crunch
SILVERBACK TRAINING SYSTEM
PHASE 3: 4 WEEKS Sets Reps Tempo Notes
Wednesday Light Day
Sumo RDL 3x10 3 10 2010
Decline Closegrip 3 12 3010
Bench (w/light
bands)
Semi Snatch Grip 3 12 3010
Barbell Row
Bulgarian Split 3 12 3010
Zercher Squat
Chest supported T- 3 15 3010 Superset
Bar Row (Neutral
Grip)
Two Dumbell Z Press 3 20 3010 Superset
+ Rear delt Swings
(Full ROM) + Cable
Facepulls
Snatch Grip power 4 25 2110 Superset
shrug (2 second hold
at top + FULL ROM) +
neck curl + neck
extension
EZ Bar Reverse Grip 3 15 2010 Superset
Preacher Curls + EZ
Bar Skullcrushers
(Bench at 30
degrees)
Band Pull-through + 3 33 2010 Superset
band resisted decline
sit-up
SILVERBACK TRAINING SYSTEM
PHASE 3: 4 WEEKS Sets Reps Tempo Notes
Friday Volume Day
Back squat high bar 3 6 3110
(paused)
Seated Military Press 3 8 3010
(narrow grip)
Rack pull (below 4 6 2010
kneecap)(band
resisted)
Bench press 3 8 3110
(paused)
Semi snatch grip 3 8 2010
high pull
Paused Pull-up 3 8 2110 Superset
(Shoulder Width) +
Weighted Dips w/
bands + weight
(1+1/4 reps)
EZ Bar Strict Curl 3 10 3110 Superset
(glutes, upper back &
head against wall) +
DB Skullcrushers
(Paused)
Snatch Grip Back 3 12 3010 Superset
extension (Do not let
the weights touch the
floor) + cable crunch
