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5/3/1 X Smolov

by Gav H.
5 athletes joined
5.0
(1 rating)

Program Description

By using smolov for bench progression and 5/3/1 for the lower body this program aims to get you jacked and break weight plateaus.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2024 10:35
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unlock your strength potential with the 5/3/1 X Smolov program, a high-intensity, three-week training regimen designed for serious lifters. Committing to five days a week, you'll focus on foundational lifts like squats and deadlifts, progressively increasing weights to push your limits. Each session combines heavy lifting with accessory work to build muscle and improve performance, ensuring you leave no stone unturned in your quest for strength. Perfect for those ready to elevate their training in a garage gym setting!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
4
Pull-Up (Weighted)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
80%
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
4
Pull-Up (Weighted)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
85%
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
4
Pull-Up (Weighted)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Seated Calf Raise
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Seated Calf Raise
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Seated Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Leg Raise (Captain's Chair)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
90%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Hamstring Curl
2
12 reps
RPE 8
4
Back Extension
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Hamstring Curl
2
12 reps
RPE 8
4
Back Extension
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Hamstring Curl
2
12 reps
RPE 8
4
Back Extension
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
85%
2
Tricep Extension (Cable)
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
90%
2
Tricep Extension (Cable)
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
95%
2
Tricep Extension (Cable)
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Seated Calf Raise
2 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Hamstring Curl
2 Sets
12 Reps
@8
4
Back Extension
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
6 Reps
75%
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7.5
3
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
8 Reps
@9.5
Day 5
1
Bench Press (Barbell)
5 Sets
6 Reps
85%
2
Tricep Extension (Cable)
3 Sets
12 Reps
@8
3
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
6 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12 Reps
@8
4
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Conor G.Age 17, Man
2 months ago
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Freaky bench gains put on about 15 lbs on my bench in a month Switched my lower days with my own but if you want a big bench this is the program.