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TWs Smolov Hybrid V1

by trevs_onit

Program Description

To break a plateau while still adding muscle on to the body, the purpose is to increase strength on the major compound lifts associated with each week, then really push the muscles and accessory muscles during the end. Feel free to add workouts to this or swap out some for your favorites. Meant to be 8-weeks but can run continuously or switch up the main compound lifts for more hypertrophy if you need a strength break.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 09, 2025 12:06
  • Last Edited
    Nov 09, 2025 01:11
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Chest
12%
Hamstrings
11.7%
Triceps
11.1%
Glutes
10.7%
Upper Back
9.2%
Abs
7%
Front Delts
5.4%
Biceps
4.6%
Calves
3.8%
Lower Back
3.3%
Rear Delts
3.1%
Lats
3.1%
Adductors
2.1%
Forearms
0.8%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Incline Bench Press (Smith Machine)
6
6 reps
75%
3
Pull-Up (Weighted)
2
1
1
6 reps
10 reps
8 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Incline Bench Press (Smith Machine)
6
6 reps
75%
3
Pull-Up (Weighted)
2
1
1
6 reps
10 reps
8 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Incline Bench Press (Smith Machine)
6
6 reps
75%
3
Pull-Up (Weighted)
2
1
1
6 reps
10 reps
8 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Incline Bench Press (Smith Machine)
6
6 reps
75%
3
Pull-Up (Weighted)
2
1
1
6 reps
10 reps
8 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Incline Bench Press (Smith Machine)
6
6 reps
75%
3
Pull-Up (Weighted)
2
1
1
6 reps
10 reps
8 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Incline Bench Press (Smith Machine)
6
6 reps
75%
3
Pull-Up (Weighted)
2
1
1
6 reps
10 reps
8 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Incline Bench Press (Smith Machine)
6
6 reps
75%
3
Pull-Up (Weighted)
2
1
1
6 reps
10 reps
8 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Incline Bench Press (Smith Machine)
6
6 reps
75%
3
Pull-Up (Weighted)
2
1
1
6 reps
10 reps
8 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Zercher Squat (Barbell)
6
6 reps
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Zercher Squat (Barbell)
6
6 reps
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Zercher Squat (Barbell)
6
6 reps
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Zercher Squat (Barbell)
6
6 reps
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Zercher Squat (Barbell)
6
6 reps
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Zercher Squat (Barbell)
6
6 reps
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Zercher Squat (Barbell)
6
6 reps
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Zercher Squat (Barbell)
6
6 reps
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Incline Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
4
12 reps
-
4
6 Way Meadows
4
6 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Incline Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
4
12 reps
-
4
6 Way Meadows
4
6 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Incline Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
4
12 reps
-
4
6 Way Meadows
4
6 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Incline Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
4
12 reps
-
4
6 Way Meadows
4
6 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Incline Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
4
12 reps
-
4
6 Way Meadows
4
6 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Incline Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
4
12 reps
-
4
6 Way Meadows
4
6 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Incline Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
4
12 reps
-
4
6 Way Meadows
4
6 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Incline Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
4
12 reps
-
4
6 Way Meadows
4
6 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bulgarian Split Squat (Barbell)
6
6 reps
70%
3
Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bulgarian Split Squat (Barbell)
6
6 reps
70%
3
Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bulgarian Split Squat (Barbell)
6
6 reps
70%
3
Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bulgarian Split Squat (Barbell)
6
6 reps
70%
3
Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bulgarian Split Squat (Barbell)
6
6 reps
70%
3
Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bulgarian Split Squat (Barbell)
6
6 reps
70%
3
Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bulgarian Split Squat (Barbell)
6
6 reps
70%
3
Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bulgarian Split Squat (Barbell)
6
6 reps
70%
3
Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Shrug (Barbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
80%
80%
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
75%
75%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
6 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
80%
80%
80%
80%
80%
80%
80%
80%
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
75%
75%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
65%
65%
65%
65%
65%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
75%
75%
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
6 Way Meadows
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
75%
75%
2
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
70%
70%
3
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-