Smolov Base Mesocycle

by Mark maynard

14 athletes joined

Program Description

Abandon hope all ye' who enter

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting, Olympic Weightlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 25, 2024 08:35
Last Edited
Aug 09, 2024 04:35

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.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

33.3%

Glutes

26.7%

Hamstrings

20%

Adductors

13.3%

Abs

6.7%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

9 reps

70%

Day 1

Squat (Barbell)

9 reps

70%

Day 1

Squat (Barbell)

9 reps

70%

Day 1

Squat (Barbell)

100%

Day 2

Squat (Barbell)

7 reps

75%

Day 2

Squat (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

7 reps

75%

Day 2

Squat (Barbell)

100%

Day 3

Squat (Barbell)

5 reps

80%

Day 3

Squat (Barbell)

7 reps

75%

Day 3

Squat (Barbell)

5 reps

80%

Day 3

Squat (Barbell)

1 reps

RPE 10

Day 4

Squat (Barbell)

3 reps

85%

Day 4

Squat (Barbell)

3 reps

85%

Day 4

Squat (Barbell)

3 reps

85%

Day 1

Squat (Barbell)

4 Sets

9 Reps

70%

Day 2

Squat (Barbell)

5 Sets

7 Reps

75%

Day 3

Squat (Barbell)

7 Sets

5 Reps

80%

Day 4

Squat (Barbell)

10 Sets

3 Reps

85%