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Smolov Rework
by Mr. Pickles_Esq
65 athletes joined
Program Description
The infamous Smolov program has 2 primary downsides. 1. It's hyperfocused on a single lift, your cannot effectively build your, bench, squat and deadlift on it. 2. It's completely unsustainable, within 4-8 weeks overuse injuries are bound too happen because of the sheer amount of volume in a training week. So what happens when you make some adjustments for both, spread out the volume over multiple weeks and still include some useful assistance movements. This is the goal of Practical Smolov, but in all honesty this is an experiment and should be undertaken with caution. Now this is not something you would jump into directly following an peak to a 1rm, this would be after a lighter volumizing phase to prep for this more Hypertrophy focused protocol. But if you feel up to it, I invite you to join in with me in this exploration of one of the most legendary protocols in Powerlifting.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Athletics, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
110 minutes
Created
Jan 21, 2024 01:24
Last Edited
May 27, 2024 02:40
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
6 Sets
6 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
10 Sets
3 Reps
85%
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
6 Reps
70%
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
8 Sets
4 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
6 Sets
6 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 4
1
Deadlift (Barbell)
10 Sets
3 Reps
@7.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
10 Sets
3 Reps
87%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
77%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
72%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
6 Reps
@6.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
8 Sets
4 Reps
82%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
77%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
72%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 2
1
Squat (Barbell)
8 Sets
4 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
10 Sets
3 Reps
@7.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
10 Sets
3 Reps
87%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
6 Sets
6 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 4
1
Deadlift (Barbell)
10 Sets
3 Reps
@7.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
6 Reps
@6.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
8 Sets
4 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 1
1
Bench Press (Barbell)
10 Sets
3 Reps
87%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
77%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
10 Sets
3 Reps
@7.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
72%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 2
1
Squat (Barbell)
6 Sets
6 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 1
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
6 Reps
@6.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
8 Sets
4 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 1
1
Bench Press (Barbell)
10 Sets
3 Reps
89%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
79%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
74%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 2
1
Squat (Barbell)
6 Sets
6 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 4
1
Deadlift (Barbell)
10 Sets
3 Reps
@7.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
6 Reps
@6.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
8 Sets
4 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
6 Sets
6 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 4
1
Deadlift (Barbell)
10 Sets
3 Reps
@7.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
10 Sets
3 Reps
@7.5
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
@7
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
@6.5
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
6 Reps
@6.5
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3
Chest Supported Row
2 Sets
12-15 Reps
@7.5
4
Single Arm High Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
8 Sets
4 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 1
1
Bench Press (Barbell)
8 Sets
4 Reps
@8
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
3
Band Fly
3 Sets
12-15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
7 Sets
5 Reps
@7.5
2
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
@6.5
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Wrist Curls
1 Set
20-25 Reps
@8