Smolov Jr squat program

by Gav H.

15 athletes joined

Program Description

Squats

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jul 25, 2024 03:00
Last Edited
Dec 09, 2024 01:04

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

5

6 reps

70%

Day 1

1

Squat (Barbell)

5

6 reps

75%

Day 1

1

Squat (Barbell)

5

6 reps

80%

Day 2

1

Incline Bench Press (Smith Machine)

3

10 reps

RPE 7

2

Dip (Weighted)

2

12 reps

RPE 7

3

Pec Deck (Machine)

3

15 reps

RPE 7

Day 2

1

Incline Bench Press (Smith Machine)

3

10 reps

RPE 7

2

Dip (Weighted)

2

12 reps

RPE 7

3

Pec Deck (Machine)

3

15 reps

RPE 7

Day 2

1

Incline Bench Press (Smith Machine)

3

10 reps

RPE 7

2

Dip (Weighted)

2

12 reps

RPE 7

3

Pec Deck (Machine)

3

15 reps

RPE 7

Day 3

1

Squat (Barbell)

5

5 reps

75%

Day 3

1

Squat (Barbell)

5

5 reps

80%

Day 3

1

Squat (Barbell)

5

5 reps

85%

Day 4

1

Seated Row (Machine)

2

12 reps

RPE 7

2

Lat Pulldown

2

12 reps

RPE 7

3

Hamstring Curl

2

10 reps

RPE 6

4

Back Extension

2

10 reps

RPE 7

Day 4

1

Seated Row (Machine)

2

12 reps

RPE 7

2

Lat Pulldown

2

12 reps

RPE 7

3

Hamstring Curl

2

10 reps

RPE 6

4

Back Extension

2

10 reps

RPE 7

Day 4

1

Seated Row (Machine)

2

12 reps

RPE 7

2

Lat Pulldown

2

12 reps

RPE 7

3

Hamstring Curl

2

10 reps

RPE 6

4

Back Extension

2

10 reps

RPE 7

Day 5

1

Squat (Barbell)

5

4 reps

80%

Day 5

1

Squat (Barbell)

5

4 reps

85%

Day 5

1

Squat (Barbell)

5

4 reps

90%

Day 1

1

Squat (Barbell)

5 Sets

6 Reps

70%

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

75%

Day 5

1

Squat (Barbell)

5 Sets

4 Reps

80%

Day 2

1

Incline Bench Press (Smith Machine)

3 Sets

10 Reps

@7

2

Dip (Weighted)

2 Sets

12 Reps

@7

3

Pec Deck (Machine)

3 Sets

15 Reps

@7

Day 4

1

Seated Row (Machine)

2 Sets

12 Reps

@7

2

Lat Pulldown

2 Sets

12 Reps

@7

3

Hamstring Curl

2 Sets

10 Reps

@6

4

Back Extension

2 Sets

10 Reps

@7