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Smolov Rework

by Mr. Pickles_Esq
86 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
    Sep 27, 2024 01:45
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
87%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
82%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
87%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
87%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
89%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 7.5
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
Band Fly
3
12-15 reps
RPE 9.5
4
Upright Row (Barbell)
2
8-10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
77%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
77%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 7.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
77%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
79%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 7
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 7.5
2
Dip (Bodyweight)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
85%
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
70%
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 7.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
RPE 6.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 7.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
RPE 6.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 7.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
RPE 6.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 7.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
RPE 6.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 7.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
RPE 6.5
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3
Chest Supported Row
2
12-15 reps
RPE 7.5
4
Single Arm High Row (Cable)
3
15-20 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
72%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
72%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
72%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
74%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Wrist Curls
1
20-25 reps
RPE 8
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