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SMOLOV squat program
by Ethan Owen
6 athletes joined
Program Description
The feared smolov Squat program Listed on this program is only the Squat progression Minimal accessories required
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
May 27, 2024 08:52
Last Edited
Jun 12, 2024 10:24
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
65%
2
Squat (Barbell)
1 Set
5 Reps
70%
3
Squat (Barbell)
2 Sets
2 Reps
75%
4
Squat (Barbell)
1 Set
1 Reps
80%
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
65%
2
Squat (Barbell)
1 Set
5 Reps
70%
3
Squat (Barbell)
2 Sets
2 Reps
75%
4
Squat (Barbell)
1 Set
1 Reps
80%
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
3 Reps
75%
3
Squat (Barbell)
2 Sets
2 Reps
80%
4
Squat (Barbell)
1 Set
1 Reps
90%
Day 1
1
Squat (Barbell)
2 Sets
2 Reps
85%
Day 2
1
Squat (Barbell)
1 Set
3 Reps
85%
Day 3
1
Squat (Barbell)
1 Set
5 Reps
85%
Day 1
1
Squat (Barbell)
4 Sets
9 Reps
70%
Day 2
1
Squat (Barbell)
5 Sets
7 Reps
75%
Day 3
1
Squat (Barbell)
7 Sets
5 Reps
80%
Day 4
1
Squat (Barbell)
10 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
7 Sets
5 Reps
80%
Day 4
1
Squat (Barbell)
10 Sets
3 Reps
85%
Day 1
1
Squat (Barbell)
4 Sets
9 Reps
70%
Day 2
1
Squat (Barbell)
5 Sets
7 Reps
75%
Day 1
1
Squat (Barbell)
4 Sets
9 Reps
70%
Day 2
1
Squat (Barbell)
5 Sets
7 Reps
75%
Day 3
1
Squat (Barbell)
7 Sets
5 Reps
80%
Day 4
1
Squat (Barbell)
10 Sets
3 Reps
85%
Day 1
1
Squat (Barbell)
1 Set
Day 1
1
Negative Squat
1 Set
1 Reps
Day 2
1
Power Clean
3 Sets
8 Reps
60%
Day 3
1
Box Squat (Barbell)
2 Sets
12 Reps
60%
Day 1
1
Negative Squat
1 Set
1 Reps
Day 2
1
Power Clean
3 Sets
8 Reps
65%
Day 3
1
Box Squat (Barbell)
2 Sets
12 Reps
65%
Day 1
1
Squat (Barbell)
4 Sets
1 Set
3 Reps
5 Reps
85%
85%
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
90%
85%
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
80%
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
4 Reps
90%
90%
Day 2
1
Squat (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
90%
95%
Day 3
1
Squat (Barbell)
5 Sets
4 Reps
90%
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
90%
Day 2
1
Squat (Barbell)
2 Sets
3 Reps
95%
Day 3
1
Squat (Barbell)
4 Sets
3 Reps
95%
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
90%
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
95%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
95%