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Haider Smolov Jr

by William Chaplin
1 athletes joined

Program Description

Get strong very quickly.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2026 04:27
  • Last Edited
    Feb 13, 2026 05:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Chest
12%
Triceps
12%
Front Delts
12%
Quadriceps
12%
Hamstrings
12%
Adductors
6%
Abs
6%
Upper Back
4.6%
Lats
4.6%
Lower Back
4.6%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
+10 lbs
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
+10 lbs
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
+10 lbs
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
+10 lbs
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
+10 lbs
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
+10 lbs
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
+10 lbs
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
+10 lbs
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
+10 lbs
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
+10 lbs
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
+10 lbs
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
+10 lbs
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
+10 lbs
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
+10 lbs
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
+10 lbs
2
Back Extension (Weighted)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
+10 lbs
2
Barbell Row
2
1
5 reps
8 reps
RPE 8
RPE 7
3
Charles Poliquin Raise
2
8 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
70%
70%
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
@8
@8
@7
3
Charles Poliquin Raise
1 Set
1 Set
8 Reps
8 Reps
@7
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
70%
70%
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
75%
75%
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
@8
@8
@7
3
Charles Poliquin Raise
1 Set
1 Set
8 Reps
8 Reps
@7
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
75%
75%
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
80%
80%
80%
80%
80%
80%
80%
80%
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
@8
@8
@7
3
Charles Poliquin Raise
1 Set
1 Set
8 Reps
8 Reps
@7
@7
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
80%
80%
80%
80%
80%
80%
80%
80%
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 7
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
85%
85%
85%
85%
85%
85%
85%
85%
85%
85%
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
@8
@8
@7
3
Charles Poliquin Raise
1 Set
1 Set
8 Reps
8 Reps
@7
@7