Unlock your strength potential with the Smolov Rework program, a focused 12-week journey designed for serious lifters. Committing to five days a week, this program emphasizes heavy barbell lifts, including bench presses and squats, to build muscle and power. Each workout is strategically crafted to challenge your limits while ensuring optimal recovery. Equip your garage gym with essential tools, and get ready to transform your physique and elevate your performance!

The infamous Smolov program has 2 primary downsides.
1. It's hyperfocused on a single lift, your cannot effectively build your, bench, squat and deadlift on it.
2. It's completely unsustainable, within 4-8 weeks overuse injuries are bound too happen because of the sheer amount of volume in a training week. 

So what happens when you make some adjustments for both, spread out the volume over multiple weeks and still include some useful assistance movements. 

This is the goal of Practical Smolov, but in all honesty this is an experiment and should be undertaken with caution.

Now this is not something you would jump into directly following an peak to a 1rm, this would be after a lighter volumizing phase to prep for this more Hypertrophy focused protocol. 

But if you feel up to it, I invite you to join in with me in this exploration of one of the most legendary protocols in Powerlifting.

Smolov Rework

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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

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Band Fly

Upright Row (Barbell)

Lateral Raise (Cable)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Good Morning

Standing Calf Raise

Squat

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Face Pull

Wrist Curls

Dip (Bodyweight)

Incline Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Deadlift (Barbell)

Pull-Up (Assisted)

Chest Supported Row

Single Arm High Row (Cable)

Hammer Curl

Deadlift

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