Smolov Jr

This program is designed to be used for 12 weeks in 3x 4 week blocks.

It goes on the basis of 3 main lifts, squat bench deadlift - but on all days other than Saturday it only does 2.

You bench 4x a week however.

The goal is to get volume in at the lower intensity days, but keep the volume high on the higher intensity days with shorter reps but more sets.

It goes: 

Day 1: 6x6 at 70%
Day 2: 7x5 at 75%
Rest Day 
Day 3: 8x4 at 80%
Rest Day 
Day 4: 10x3 at 85%
Rest Day 

Day 1/2 don't need rest between - they're lighter intentionally.

After week one, you add 2.5kg to every lift and go again from 70-85% meaning your new 70% is now 2.5kg up.

After 3 weeks, you do a deload week of 60% and focus on explosivity, then retest on day 3 your maximums. 

Then start again.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Leg Press

Cable Low Row

Face Pull

Farmer's Walk (Weighted)

80% Day (8x4)

2 mins enforced rest between sets.

French Press can be replaced with French Curl. 

Leg Extension

Lying Leg Curl

French Press

Chest Fly (Machine)

70% Day  (6x6)

Deadlift (Barbell)

Barbell Row

Shrug (Barbell)

Shoulder Press (Plate Loaded)

Bicep Curl (Cable)

Lateral Raise (Cable)

75% Day (7x5)

Big lift day - 3 mins rest between sets. 

Only do accessories if you feel you have lots in the tank

Lat Pulldown

Seated Dumbbell Curl

85% Day (10x3)

50% Day  (6x6)

55% Day (7x5)

3 mins rest between sets.

Work up to 1RM and then max effort until you can't beat your number.

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