Workout Routine

Smolov jr

by QRP76

add 5 kg each week cycle is 3 weeks rest before 3rd day and 4th day (each rest is a day) you can rest for even 2 days before day 3 or day 4 after finishing the 3 weeks, take a 4 days rest and test 1rm good luck finishing it first narrower stance at the start wider at the end

Workouts

Day one

Overhead Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Overhead Squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
300 sec
2
70% 1RM
6
300 sec
3
70% 1RM
6
300 sec
4
70% 1RM
6
300 sec
5
70% 1RM
6
300 sec
6
70% 1RM
6
300 sec

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
100 sec
2
70% 1RM
6
100 sec
3
70% 1RM
6
100 sec
4
70% 1RM
6
100 sec
5
70% 1RM
6
100 sec
6
70% 1RM
6
100 sec

bench press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec
2
@RPE10
8
100 sec
3
@RPE10
8
100 sec
4
@RPE10
8
100 sec
5
@RPE10
8
100 sec
6
@RPE10
8
100 sec

curl

6 sets

Day 2

Overhead Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Overhead Squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
300 sec
2
75% 1RM
5
300 sec
3
75% 1RM
5
300 sec
4
75% 1RM
5
300 sec
5
75% 1RM
5
300 sec
6
75% 1RM
5
300 sec
7
75% 1RM
5
300 sec

squat

7 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% 1RM
5
100 sec
5
75% 1RM
5
100 sec
6
75% 1RM
5
100 sec
7
75% 1RM
5
100 sec

bench press

7 sets

Seated Lying Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec
2
@RPE10
8
100 sec
3
@RPE10
8
100 sec
4
@RPE10
8
100 sec
5
@RPE10
8
100 sec
6
@RPE10
8
100 sec

Seated Lying Curl

6 sets

Day 3

Overhead Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Overhead Squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
300 sec
2
80% 1RM
4
300 sec
3
80% 1RM
4
300 sec
4
80% 1RM
4
300 sec
5
80% 1RM
4
300 sec
6
80% 1RM
4
300 sec
7
80% 1RM
4
300 sec
8
80% 1RM
4
300 sec

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
100 sec
2
80% 1RM
4
100 sec
3
80% 1RM
4
100 sec
4
80% 1RM
4
100 sec
5
80% 1RM
4
100 sec
6
80% 1RM
4
100 sec
7
80% 1RM
4
100 sec
8
80% 1RM
4
100 sec

bench press

8 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
100 sec
2
@RPE10
6
100 sec
3
@RPE10
6
100 sec
4
@RPE10
6
100 sec
5
@RPE10
6
100 sec
6
@RPE10
6
100 sec

curl

6 sets

Workout 4

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
300 sec
2
85% 1RM
3
300 sec
3
85% 1RM
3
300 sec
4
85% 1RM
3
300 sec
5
85% 1RM
3
300 sec
6
85% 1RM
3
300 sec
7
85% 1RM
3
300 sec
8
85% 1RM
3
300 sec
9
85% 1RM
3
300 sec
10
85% 1RM
3
300 sec

squat

10 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
85% 1RM
3
100 sec
6
85% 1RM
3
100 sec
7
85% 1RM
3
100 sec
8
85% 1RM
3
100 sec
9
85% 1RM
3
100 sec
10
85% 1RM
3
100 sec

bench press

10 sets

Seated Lying Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec
2
@RPE10
8
100 sec
3
@RPE10
8
100 sec
4
@RPE10
8
100 sec
5
@RPE10
8
100 sec
6
@RPE10
8
100 sec

Seated Lying Curl

6 sets

Overhead Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Overhead Squat

3 sets

Max Out

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

squat

3 sets

Overhead Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Overhead Squat

3 sets