Workout Routine

Free

Smolov jr

by QRP76

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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

**squat: high volume, medium-high intensity with acc **bench: high intensity, medium volume with acc ** deadlift: no tucking idea

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
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back
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Unaffacted
Light
Moderate
High
Very High

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

3×5

squat

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

squat

6×6

bench press

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

bench press

6×6

curl

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

curl

6×8

Day 2

Overhead Squat

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

Overhead Squat

3×5

squat

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

squat

7×5

bench press

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

bench press

7×5

Seated Lying Curl

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

Seated Lying Curl

6×8

Day 3

Overhead Squat

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

Overhead Squat

3×5

squat

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

squat

8×4

bench press

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

bench press

8×4

curl

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

curl

6×6

Workout 4

Overhead Squat

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

Overhead Squat

3×5

squat

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

squat

10×3

bench press

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

bench press

10×3

Seated Lying Curl

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

Seated Lying Curl

6×8

Max Out

squat

Set
Intensity
Weight
Reps
Rest time
1
115% 1RM
175 lbs
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

squat

3×1

Overhead Squat

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

Overhead Squat

3×5