Alex Smolov II

by HakaHakimi

19 athletes joined

Program Description

The goal is to increase your bench and squat numbers as well as build muscle. The upper days are taken from Smolov Jr with additional back, arm, neck and core work. The lower days are taken from Alexander Bromley’s 100lbs in 10 weeks squat program.

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

10 weeks

Time Per Workout

90 minutes

Created

Mar 04, 2024 12:42

Last Edited

Jun 24, 2024 12:22

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Day 2

Bench Press (Barbell)

7 Sets

5 Reps

75%

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

4-8 Reps

Bicep Curl (Dumbbell)

3 Sets

10-15 Reps

Skull Crusher

3 Sets

10-15 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Neck Curl

2 Sets

10-15 Reps

@7.5

Neck Extension

2 Sets

10-15 Reps

@7.5

Day 5

Bench Press (Barbell)

10 Sets

3 Reps

85%

Pull-Up (Bodyweight)

10 Sets

2 Reps

@6.5

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

Incline Curl (Dumbbell)

3 Sets

10-15 Reps

Katana Extension

3 Sets

10-15 Reps

Lateral Raise (Machine)

3 Sets

10-15 Reps

Neck Curl

3 Sets

10-15 Reps

Neck Extension

3 Sets

10-15 Reps

Day 4

Chin-Up (Bodyweight)

3 Sets

AMRAP

Bench Press (Barbell)

8 Sets

4 Reps

80%

Bent Over Row (Barbell)

4 Sets

6 Reps

@8-9

Bicep Curl (Cable)

3 Sets

8-12 Reps

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

Lateral Raise (Cable)

3 Sets

8-12 Reps

Face Pull

3 Sets

8-12 Reps

Cable Crunch

3 Sets

8-12 Reps

Leg Raise (Captain's Chair)

3 Sets

12-20 Reps

@10

Day 6

Squat (Barbell)

1 Set

5 Reps

@10

Deadlift (Barbell)

3 Sets

6 Reps

65%

Good Morning

3 Sets

8 Reps

Lunge (Dumbbell)

3 Sets

12 Reps

Back Extension (Weighted)

3 Sets

12 Reps

Day 1

Pull-Up (Weighted)

3 Sets

6 Reps

Bench Press (Barbell)

6 Sets

6 Reps

70%

Bent Over Row (Barbell)

3 Sets

5 Reps

@8.5

Bicep Curl (Barbell)

3 Sets

6-10 Reps

French Press

3 Sets

6-10 Reps

Cable Crunch

3 Sets

8-12 Reps

Face Pull

3 Sets

8-12 Reps

Leg Raise (Captain's Chair)

3 Sets

12-20 Reps

Day 3

Squat (Barbell)

3 Sets

5 Reps

70%

Front Squat (Barbell)

3 Sets

10 Reps

Romanian Deadlift (Barbell)

3 Sets

6 Reps

Leg Press

3 Sets

15 Reps

Hamstring Curl

3 Sets

15 Reps