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Smolov jr double
by Jacob W.
89 athletes joined
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
Feb 03, 2024 09:28
Last Edited
Jun 17, 2024 05:34
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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%
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%
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 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%