Smolov jr (MR)

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

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Face Pull

Deadlift (Barbell)

Bicep Curl (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Tempo Deadlift

Back Extension (Weighted)

Tuesday taper

Saturday Testing

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