TWs Smolov Hybrid V1

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Man lift - Smolov wave each week, increase weight. Sets 6x6, 7x5 or 8x4. Follow 70-85% 1RM method.

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Pull-Up (Weighted)

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Face Pull

Bench Hybrid

Squat (Barbell)

Zercher Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Squat Hybrid

Incline Bench Press (Barbell)

Pendlay Row

6 Way Meadows

Bicep Curl (Cable)

Speed Hypertrophy

Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Hamstring Curl

Shrug (Barbell)

Deadlift Focus

Smolov Hybrid

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