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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!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.8%
Quadriceps
12%
Triceps
10.8%
Neck
9.9%
Front Delts
9.6%
Glutes
8%
Hamstrings
7.7%
Lower Back
4.7%
Abs
4.4%
Biceps
3.7%
Calves
3.7%
Middle Delts
3.6%
Rear Delts
3.1%
Upper Back
1.7%
Adductors
1.2%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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