Smolov combined

by Casey S.

Program Description

Unleash your strength with the Smolov combined program, a rigorous 10-week journey designed for serious lifters looking to amplify their bench press and squat. With 40 training days packed into this program, you'll focus primarily on the barbell bench press and squat, progressively increasing intensity to push your limits. Each session is strategically crafted to target your chest, triceps, and front delts, quads, and posterior chain, ensuring balanced muscle development and explosive power. Get ready to transform your strength and dominate your lifts!

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Sep 04, 2025 06:08
Last Edited
Sep 12, 2025 02:28

Summary

Unleash your strength with the Smolov combined program, a rigorous 10-week journey designed for dedicated lifters. Train four days a week, focusing on the powerhouse movements of bench presses and squats, progressively increasing intensity to maximize muscle growth and strength. This program is perfect for those looking to push their limits and achieve impressive gains in both upper and lower body strength. Equip your garage gym and get ready to transform your physique!

Muscle Engagement

Front

Back

MuscleSet

Chest

22.1%

Quadriceps

18.6%

Glutes

14.9%

Triceps

13.3%

Hamstrings

11.1%

Front Delts

8.9%

Adductors

7.4%

Abs

3.7%

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4.8 Stars with 10, 000+ Ratings

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

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

Day 1

Bench Press (Barbell)

6 reps

70%

Day 1

Bench Press (Barbell)

4 reps

80%

Day 1

Bench Press (Barbell)

6 reps

72.5%

Day 1

Bench Press (Barbell)

4 reps

82.5%

Day 1

Bench Press (Barbell)

6 reps

75%

Day 1

Bench Press (Barbell)

4 reps

85%

Day 1

Bench Press (Barbell)

6 reps

77.5%

Day 1

Bench Press (Barbell)

4 reps

87.5%

Day 1

Bench Press (Barbell)

6 reps

80%

Day 1

Bench Press (Barbell)

4 reps

90%

Day 2

Squat (Barbell)

9 reps

70%

Day 2

Squat (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

9 reps

72.5%

Day 2

Squat (Barbell)

5 reps

82.5%

Day 2

Squat (Barbell)

9 reps

75%

Day 2

Squat (Barbell)

5 reps

85%

Day 2

Squat (Barbell)

9 reps

77.5%

Day 2

Squat (Barbell)

5 reps

87.5%

Day 2

Squat (Barbell)

9 reps

80%

Day 2

Squat (Barbell)

5 reps

90%

Day 3

Bench Press (Barbell)

5 reps

75%

Day 3

Bench Press (Barbell)

3 reps

85%

Day 3

Bench Press (Barbell)

5 reps

77.5%

Day 3

Bench Press (Barbell)

3 reps

87.5%

Day 3

Bench Press (Barbell)

5 reps

80%

Day 3

Bench Press (Barbell)

3 reps

90%

Day 3

Bench Press (Barbell)

5 reps

82.5%

Day 3

Bench Press (Barbell)

3 reps

92.5%

Day 3

Bench Press (Barbell)

5 reps

85%

Day 3

Bench Press (Barbell)

3 reps

95%

Day 4

Squat (Barbell)

7 reps

75%

Day 4

Squat (Barbell)

3 reps

85%

Day 4

Squat (Barbell)

7 reps

77.5%

Day 4

Squat (Barbell)

3 reps

87.5%

Day 4

Squat (Barbell)

7 reps

80%

Day 4

Squat (Barbell)

3 reps

90%

Day 4

Squat (Barbell)

7 reps

82.5%

Day 4

Squat (Barbell)

3 reps

92.5%

Day 4

Squat (Barbell)

7 reps

85%

Day 4

Squat (Barbell)

3 reps

95%

Day 1

Bench Press (Barbell)

6 Sets

6 Reps

70%

Day 2

Squat (Barbell)

4 Sets

9 Reps

70%

Day 3

Bench Press (Barbell)

7 Sets

5 Reps

75%

Day 4

Squat (Barbell)

5 Sets

7 Reps

75%