Smolov jr (1)

by Gabe

Program Description

Extreme intensity for fast strength gains Specifically.for.bench or squat it's an old Soviet program I'm just adding it here

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
120 minutes
Created
Feb 26, 2025 06:54
Last Edited
Feb 26, 2025 08:13

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Barbell)

6 reps

70%

Preacher Curl (Dumbbell)

12 reps

Hammer Curl

Day 1

Bench Press (Barbell)

6 reps

70%

Day 1

Bench Press (Barbell)

6 reps

70%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 2

Bench Press (Barbell)

7 Sets

5 Reps

75%

Day 3

Bench Press (Barbell)

8 Sets

4 Reps

80%

Day 4

Bench Press (Barbell)

10 Sets

3 Reps

85%

Day 1

Bench Press (Barbell)

6 Sets

6 Reps

70%

Preacher Curl (Dumbbell)

5 Sets

12 Reps

Hammer Curl

5 Sets