NKVD Torture Program

IMPORTANT: Up the weight for ONLY squat and bench by 5-10 pounds each week depending on what your max is for each lift. So, if you start week 1, day 1 doing squats for 225, week 2, day 1 should be 235, and week 3, day 1 should be 245, and so on.

This uses the Smolov jr. system for squat and bench and Pavel’s fighter pull up program for weighted pull ups. Everything else is just what I deem fit for maintenance on the core lifts which you can modify for your preference.

You will probably injure and/or make yourself sick doing this program.

default

Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Trap Bar Deadlift

Pull-Up (Weighted)

Overhead Press (Barbell)

Stiff Leg Deadlift

Standing Behind Neck Shoulder Press (Barbell)

0 reviews for NKVD Torture Program