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Smolov JR

This document summarizes the Smolov Jr program for squats and bench press. It recommends starting week 1 with a 1RM of 250 lbs for bench or your 5-10 rep max for squats. Week 2 increases the 1RM by about 5% and week 3 adds another increase depending on how you feel. The program consists of 4 weeks with increasing sets, reps and weight for the main lifts on Monday, Wednesday, Friday and Saturday. Assistance exercises are recommended to support recovery.

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Mike Garcia
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447 views

Smolov JR

This document summarizes the Smolov Jr program for squats and bench press. It recommends starting week 1 with a 1RM of 250 lbs for bench or your 5-10 rep max for squats. Week 2 increases the 1RM by about 5% and week 3 adds another increase depending on how you feel. The program consists of 4 weeks with increasing sets, reps and weight for the main lifts on Monday, Wednesday, Friday and Saturday. Assistance exercises are recommended to support recovery.

Uploaded by

Mike Garcia
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Smolov Jr - for squat and Bench

maxes- WK1 250 enter week 1 as your current 1RM, week 2 you increase it by
WK2 275 approx 5k for bench or 5-10k for squat. For the third week tack
WK3 300 another increase, depending on feel.

Sets Reps Weight


week 1 Mon 6 6 175 Recommended Assistance for Smolov Jr 'Bench'
Wed 7 5 187.5
Fri 8 4 200 * If running the template at 4/wk as written, include some vertical rowing movements on Monday, squats on
Sat 10 3 212.5 Wednesday, horizontal rowing on Friday and maybe light DL work on the Saturday.
* Do no assist work for triceps or delts - they dont need any. Core work is ok though.
week 2 Mon 6 6 192.5
Wed 7 5 207.5 * Active recovery is a must - use db flyes at 10-12% of max for 5 sets of ten reps to accomodate muscle
Fri 8 4 220 recovery after bench. Foam rolling, stretching, shoulder mobility work will help alot.
Sat 10 3 235
* This volume on benching can be hard on the elbows. It is highly recommended that you utilise hi-rep
week 3 Mon 6 6 210 pressdowns (preferably bands) as active recovery, from the start.
Wed 7 5 225
Fri 8 4 240
Sat 10 3 255 * Note - spreadsheet will round to the nearest 2.5 (kilos) pounds can still be used obviously..

week4 Mon 3 3 210


wed 3 1 210
Sat

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