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Smolov jr double

by Marko M.

Program Description

Extreme intensity for fast strength gains Specifically.for.bench or squat it's an old Soviet program I'm just adding it here

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 29, 2025 06:53
  • Last Edited
    May 29, 2025 06:53
Muscle Engagement
Front
Back
MuscleSet
Chest
20%
Quadriceps
20%
Glutes
16%
Triceps
12%
Hamstrings
12%
Front Delts
8%
Adductors
8%
Abs
4%
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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
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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)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Squat (Barbell)
7
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Squat (Barbell)
7
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Squat (Barbell)
7
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Squat (Barbell)
10
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Squat (Barbell)
10
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Squat (Barbell)
10
3 reps
85%
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Squat (Barbell)
6 Sets
6 Reps
70%
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Squat (Barbell)
7 Sets
5 Reps
75%
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Squat (Barbell)
8 Sets
4 Reps
80%
Day 4
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
2
Squat (Barbell)
10 Sets
3 Reps
85%