Big Boy So Strong - Smolov Rapido

Strong Squat, Strong press, Strong back. Take lotsa rest during Squat and Bench portions of the workout. Take minimal rests during accessories. Eat a lot and sleep well. This program works best if you are bulking while running it due to the volume and intensity of squatting, not to mention the rest of the work.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Bench Press (Barbell)

Overhead Press (Barbell)

Front Raise

Pull-Up (Bodyweight)

Dumbbell Row

Bicep Curl (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Barbell Row

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