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Smolov jr triple

by Xhu Ling
20 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
    Aug 01, 2024 07:23
  • Last Edited
    May 20, 2025 06:58

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
20.4%
Chest
19.4%
Glutes
16.3%
Hamstrings
12.1%
Triceps
11.6%
Front Delts
7.8%
Adductors
7.8%
Abs
4.1%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
3
Deadlift (Barbell)
6
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Squat (Barbell)
6
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Squat (Barbell)
7
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Squat (Barbell)
7
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Squat (Barbell)
7
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Squat (Barbell)
8
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Squat (Barbell)
10
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Squat (Barbell)
10
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Squat (Barbell)
10
3 reps
85%
Week 1
1 / 3 Weeks
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 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Squat (Barbell)
6 Sets
6 Reps
70%
3
Deadlift (Barbell)
6 Sets
6 Reps
70%