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Smolov Jr squat program

by Gav H.
27 athletes joined

Program Description

Squats

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2024 03:00
  • Last Edited
    Jul 01, 2025 02:55

Summary

Unleash your leg strength with the Smolov Jr squat program, a focused 3-week training plan designed to elevate your squat game. Comprising five intense sessions per week, this program emphasizes barbell squats at varying intensities, targeting your quads, glutes, and hamstrings to build explosive power and endurance. Perfect for lifters looking to break through plateaus, each workout is strategically crafted to maximize gains and enhance your overall performance. Gear up and get ready to squat your way to new personal records!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 6
4
Back Extension
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 6
4
Back Extension
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 6
4
Back Extension
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
90%
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
70%
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
75%
Day 5
1
Squat (Barbell)
5 Sets
4 Reps
80%
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
2
Dip (Weighted)
2 Sets
12 Reps
@7
3
Pec Deck (Machine)
3 Sets
15 Reps
@7
Day 4
1
Seated Row (Machine)
2 Sets
12 Reps
@7
2
Lat Pulldown
2 Sets
12 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@6
4
Back Extension
2 Sets
10 Reps
@7