Smolov jr triple

by Muhammad Awan

1 athletes joined

Program Description

Big strength gains in the big 3

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
120 minutes
Created
Mar 27, 2025 11:01
Last Edited
Jun 06, 2025 05:30

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

6

6 reps

70%

2

Squat (Barbell)

6

6 reps

70%

3

Deadlift (Barbell)

3

3 reps

80%

Day 1

1

Bench Press (Barbell)

6

6 reps

70%

2

Squat (Barbell)

6

6 reps

70%

3

Deadlift (Barbell)

6

6 reps

70%

Day 1

1

Bench Press (Barbell)

6

6 reps

70%

2

Squat (Barbell)

6

6 reps

70%

3

Deadlift (Barbell)

6

6 reps

70%

Day 2

1

Bench Press (Barbell)

7

5 reps

75%

2

Squat (Barbell)

7

5 reps

75%

3

Standing Behind Neck Shoulder Press (Barbell)

3

5 reps

75%

Day 2

1

Bench Press (Barbell)

7

5 reps

75%

2

Squat (Barbell)

7

5 reps

75%

Day 2

1

Bench Press (Barbell)

7

5 reps

75%

2

Squat (Barbell)

7

5 reps

75%

Day 3

1

Bench Press (Barbell)

8

4 reps

80%

2

Squat (Barbell)

8

4 reps

80%

3

Deadlift (Barbell)

3

3 reps

85%

Day 3

1

Bench Press (Barbell)

8

4 reps

80%

2

Squat (Barbell)

8

4 reps

80%

3

Deadlift (Barbell)

8

4 reps

80%

Day 3

1

Bench Press (Barbell)

8

4 reps

80%

2

Squat (Barbell)

8

4 reps

80%

3

Deadlift (Barbell)

8

4 reps

80%

Day 4

1

Bench Press (Barbell)

10

3 reps

85%

2

Squat (Barbell)

10

3 reps

85%

3

Standing Behind Neck Shoulder Press (Barbell)

3

3 reps

85%

Day 4

1

Bench Press (Barbell)

10

3 reps

85%

2

Squat (Barbell)

10

3 reps

85%

Day 4

1

Bench Press (Barbell)

10

3 reps

85%

2

Squat (Barbell)

10

3 reps

85%

Day 1

1

Bench Press (Barbell)

6 Sets

6 Reps

70%

2

Squat (Barbell)

6 Sets

6 Reps

70%

3

Deadlift (Barbell)

3 Sets

3 Reps

80%

Day 2

1

Bench Press (Barbell)

7 Sets

5 Reps

75%

2

Squat (Barbell)

7 Sets

5 Reps

75%

3

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

5 Reps

75%

Day 3

1

Bench Press (Barbell)

8 Sets

4 Reps

80%

2

Squat (Barbell)

8 Sets

4 Reps

80%

3

Deadlift (Barbell)

3 Sets

3 Reps

85%

Day 4

1

Bench Press (Barbell)

10 Sets

3 Reps

85%

2

Squat (Barbell)

10 Sets

3 Reps

85%

3

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

3 Reps

85%