Smaev Inspired Streetbuilding

This program combines weighted calisthenics and traditional hypertrophy/strength training. This is purposely upper-body dominant to build a physique similar to Andrey Smaev, so if needed add in a 5th day per week that is lower body focused. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Overhead Press (Barbell)

Chin-Up (Weighted)

Dip (Weighted)

Bent Over Row (Barbell)

Platz Squat

Bicep Curl (EZ Bar)

Overhead Extension (Dumbbell)

Lateral Raise (Cable)

Standing Behind Neck Shoulder Press (Barbell)

Pull-Up (Weighted)

Lat Pulldown (Close Grip)

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