Smolov Snr

by Braeden H.
1 athletes joined

Program Description

5 days a week program that primarily focuses on bench and deadlift while maintaining or slightly improving squat strength (also good for hypertrophy)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 05, 2025 06:35
  • Last Edited
    Jun 18, 2025 10:34

Summary

Unleash your strength with the Smolov Snr program, a focused 3-week journey designed for serious lifters ready to elevate their squat and bench press game. Committing to 5 days a week, you'll tackle high-intensity sessions featuring 5x5 sets at 75-80% of your max, ensuring you build muscle and power effectively. With a blend of compound movements and accessory work, this program is tailored to maximize your gains while honing your technique. Get ready to push your limits and achieve new personal records!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7.5
3
Hammer Curl
2
1
10 reps
10 reps
RPE 7-8
RPE 7-8.5
4
Calf Raise (Machine)
2
1
15 reps
15 reps
RPE 6-8
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7.5
3
Hammer Curl
2
1
10 reps
10 reps
RPE 7-8
RPE 7-8.5
4
Calf Raise (Machine)
2
1
15 reps
15 reps
RPE 6-8
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7.5
3
Hammer Curl
2
1
10 reps
10 reps
RPE 7-8
RPE 7-8.5
4
Calf Raise (Machine)
2
1
15 reps
15 reps
RPE 6-8
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pin Press Bench (Barbell)
5
3 reps
80%
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 6-7.5
5
Neck Curl
4
10 reps
RPE 6-8
6
Neck Extension
4
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pin Press Bench (Barbell)
5
3 reps
80%
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 6-7.5
5
Neck Curl
4
10 reps
RPE 6-8
6
Neck Extension
4
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pin Press Bench (Barbell)
5
3 reps
80%
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 6-7.5
5
Neck Curl
4
10 reps
RPE 6-8
6
Neck Extension
4
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Rear Delt Fly (Machine)
4
10 reps
RPE 6.5-8
3
Side Bend (Dumbbell)
2
15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Rear Delt Fly (Machine)
4
10 reps
RPE 6.5-8
3
Side Bend (Dumbbell)
2
15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Rear Delt Fly (Machine)
4
10 reps
RPE 6.5-8
3
Side Bend (Dumbbell)
2
15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
10 reps
60%
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 7-8.5
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 6-8
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
10 reps
60%
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 7-8.5
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 6-8
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
10 reps
60%
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 7-8.5
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 6-8
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
60%
2
Deadlift (Deficit)
3
5 reps
65%
3
Bench Press (Barbell)
6
6 reps
70%
4
Front Raise
2
10 reps
RPE 6-7.5
5
Leg Extension
4
10 reps
RPE 6-8
6
Neck Curl
4
10 reps
RPE 6-8
7
Neck Extension
4
10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
60%
2
Deadlift (Deficit)
3
5 reps
65%
3
Bench Press (Barbell)
6
6 reps
70%
4
Front Raise
2
10 reps
RPE 6-7.5
5
Leg Extension
4
10 reps
RPE 6-8
6
Neck Curl
4
10 reps
RPE 6-8
7
Neck Extension
4
10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
60%
2
Deadlift (Deficit)
3
5 reps
65%
3
Bench Press (Barbell)
6
6 reps
70%
4
Front Raise
2
10 reps
RPE 6-7.5
5
Leg Extension
4
10 reps
RPE 6-8
6
Neck Curl
4
10 reps
RPE 6-8
7
Neck Extension
4
10 reps
RPE 6-8
Week 1
1 / 3 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Rear Delt Fly (Machine)
4 Sets
10 Reps
@6.5-8
3
Side Bend (Dumbbell)
2 Sets
15 Reps
@6-8
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
10 Reps
60%
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6-8
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@7-8.5
5
Seated Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@6-8
@9.5-10
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pin Press Bench (Barbell)
5 Sets
3 Reps
80%
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6-8
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@6-7.5
5
Neck Curl
4 Sets
10 Reps
@6-8
6
Neck Extension
4 Sets
10 Reps
@6-8
Day 5
1
Deadlift (Barbell)
6 Sets
2 Reps
60%
2
Deadlift (Deficit)
3 Sets
5 Reps
65%
3
Bench Press (Barbell)
6 Sets
6 Reps
70%
4
Front Raise
2 Sets
10 Reps
@6-7.5
5
Leg Extension
4 Sets
10 Reps
@6-8
6
Neck Curl
4 Sets
10 Reps
@6-8
7
Neck Extension
4 Sets
10 Reps
@6-8
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
82%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6-7.5
3
Hammer Curl
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@7-8.5
4
Calf Raise (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@6-8
@9.5-10