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Smolov Jr deadlift program

by 김우철
3 athletes joined

Program Description

Big deadlift

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 22, 2025 11:26
  • Last Edited
    Jul 19, 2025 01:25

Summary

Unlock your deadlift potential with the Smolov Jr. Deadlift Program! Over three weeks, this intensive 5-day-a-week regimen focuses on building strength and power through high-volume barbell deadlifts, progressively increasing intensity to challenge your limits. Each session targets key muscle groups, including your back, legs, and core, ensuring a comprehensive approach to your strength training. Get ready to elevate your lifts and achieve new personal bests!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.8%
Glutes
13.3%
Chest
11.5%
Hamstrings
8.9%
Lower Back
8.9%
Upper Back
8.9%
Lats
8.3%
Triceps
7.1%
Abs
4.4%
Front Delts
4.4%
Biceps
3.6%
Rear Delts
3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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)
5
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
12 reps
RPE 6
4
Pull-Up (Assisted)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
12 reps
RPE 6
4
Pull-Up (Assisted)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
12 reps
RPE 6
4
Pull-Up (Assisted)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
2
Dip (Weighted)
3
12 reps
RPE 7.5
3
Pec Deck (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
2
Dip (Weighted)
3
12 reps
RPE 7.5
3
Pec Deck (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
2
Dip (Weighted)
3
12 reps
RPE 7.5
3
Pec Deck (Machine)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
90%
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
6 Reps
70%
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
Day 5
1
Deadlift (Barbell)
5 Sets
4 Reps
80%
Day 2
1
Seated Row (Machine)
2 Sets
10 Reps
@7
2
Lat Pulldown
2 Sets
12 Reps
@7
3
Rear Delt Fly (Machine)
2 Sets
12 Reps
@6
4
Pull-Up (Assisted)
2 Sets
10 Reps
@7
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
2
Dip (Weighted)
3 Sets
12 Reps
@7.5
3
Pec Deck (Machine)
3 Sets
15 Reps
@7