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Smolov jr (MR)

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Program Description

Smolov Jr. was built for one lift. You’re only supposed to run it for either squat or bench. But Smolov MR is for BOTH. Smolov MR. is an extreme high-volume program for fast strength gains in both bench press and squat. This is a program for the bold and courageous, the daring and the stupid. This program really isn’t a good idea. But should you do it anyway? Absolutely. Get under the bar knowing you might build monster numbers… or crumble under the weight. High stakes. Massive rewards. Smolov MR: Because Smolov Jr is for boys. This program is ONLY for those with proficient bench and squat technique. Week to week WEIGHT ADDITIONS HAVE BEEN TAKEN CARE OF with a percentage increase. DO NOT add weight on top of the recommended percentages. NO EXTRA ACCESSORY VOLUME is to be done for the legs or chest alongside this program. Deadlift volume and intensity is to be significantly reduced alongside this program - or you will overtrain. good luck - you're gonna need it

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 15, 2025 12:35
  • Last Edited
    Sep 15, 2025 02:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.1%
Chest
15.9%
Glutes
14.7%
Hamstrings
10.7%
Triceps
9.9%
Front Delts
7.1%
Adductors
6.3%
Upper Back
4.1%
Abs
3.7%
Rear Delts
2.3%
Biceps
2%
Lats
1.7%
Lower Back
1.7%
Middle Delts
1.3%
Forearms
0.3%
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Dip (Weighted)
1
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
5
Face Pull
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
73%
2
Bench Press (Barbell)
6
6 reps
73%
3
Dip (Weighted)
1
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
5
Face Pull
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
76%
2
Bench Press (Barbell)
6
6 reps
76%
3
Dip (Weighted)
1
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
5
Face Pull
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
76%
2
Squat (Barbell)
3
3 reps
76%
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
4
Face Pull
2
8 reps
RPE 8
5
Back Extension (Weighted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Deadlift (Barbell)
1
3
3 reps
5 reps
75%
60%
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
78%
2
Bench Press (Barbell)
7
5 reps
78%
3
Deadlift (Barbell)
1
1
3
1 reps
3 reps
5 reps
88%
78%
63%
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
81%
2
Bench Press (Barbell)
7
5 reps
81%
3
Deadlift (Barbell)
1
3
3 reps
5 reps
81%
66%
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
2
1 reps
5 reps
95%
72%
4
Face Pull
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Face Pull
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
83%
2
Bench Press (Barbell)
8
4 reps
83%
3
Face Pull
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
86%
2
Bench Press (Barbell)
8
4 reps
86%
3
Face Pull
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Chest Supported Row (Machine)
2
8 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
88%
2
Bench Press (Barbell)
10
3 reps
88%
3
Chest Supported Row (Machine)
2
8 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
91%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
91%
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
4
Tempo Deadlift
3
7 reps
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
6 Sets
6 Reps
70%
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Dip (Weighted)
1 Set
8 Reps
@8.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
5
Face Pull
1 Set
1 Set
8 Reps
8 Reps
@8
@8
Day 2
1
Squat (Barbell)
7 Sets
5 Reps
75%
2
Bench Press (Barbell)
7 Sets
5 Reps
75%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
75%
60%
60%
60%
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 3
1
Squat (Barbell)
8 Sets
4 Reps
80%
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Face Pull
1 Set
1 Set
8 Reps
8 Reps
@8
@8
Day 4
1
Squat (Barbell)
10 Sets
3 Reps
85%
2
Bench Press (Barbell)
10 Sets
3 Reps
85%
3
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@8.5
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@8.5