Smolov Jr Upper Lower
30 pounds on your bench in 3 weeks, along with an Upper Lower split to still get huge overall.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 6 | 6 reps | 70% |
| 2 | Lat Pulldown | 3 | 6–8 reps | — |
| 3 | Shoulder Press (Machine) | 3 | 6–8 reps | — |
| 4 | Seated Row (Cable) | 3 | 6–8 reps | — |
| 5 | Lateral Raise (Cable) | 2 | 8–12 reps | — |
| 6 | Incline Curl (Dumbbell) | 3 | 8–12 reps | — |
| 7 | Chest Fly (Machine) | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 7 | 5 reps | 75% |
| 2 | Squat (Barbell) | 2 | 4–6 reps | — |
| 3 | Romanian Deadlift (Barbell) | 2 | 4–6 reps | — |
| 4 | Leg Extension | 3 | 8–12 reps | — |
| 5 | Lying Leg Curl | 3 | 8–12 reps | — |
| 6 | Standing Calf Raise | 3 | 12–15 reps | — |
| 7 | Cable Crunch | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 8 | 4 reps | 78% |
| 2 | Lat Pulldown | 3 | 6–8 reps | — |
| 3 | Overhead Press (Barbell) | 3 | 6–8 reps | — |
| 4 | Chest Supported Row (Dumbbell) | 3 | 6–8 reps | — |
| 5 | Lateral Raise (Machine) | 2 | 8–12 reps | — |
| 6 | Bayesian Curl | 3 | 8–12 reps | — |
| 7 | Single Arm Rear Delt Fly (Cable) | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 10 | 3 reps | 84% |
| 2 | Leg Press (45 Degrees) | 2 | 4–6 reps | — |
| 3 | Stiff Leg Deadlift | 2 | 4–6 reps | — |
| 4 | Bulgarian Split Squat (Barbell) | 3 | 8–12 reps | — |
| 5 | Single-Leg Leg Curl | 3 | 8–12 reps | — |
| 6 | Standing Calf Raise | 3 | 12–15 reps | — |
| 7 | Cable Crunch | 3 | 12–15 reps | — |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Smolov Jr Upper Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Smolov Jr Upper Lower is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Smolov Jr Upper Lower is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
