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Workout Routine
Free
Smolov Stacco
by MotoBabbo
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Day 1 Week 1
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
240 sec
2
70% 1RM
105 lbs
6
240 sec
3
70% 1RM
105 lbs
6
240 sec
4
70% 1RM
105 lbs
6
240 sec
5
70% 1RM
105 lbs
6
240 sec
6
70% 1RM
105 lbs
6
240 sec
deadlift
6×6
Start
in App
Day 2 Week 1
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
249 sec
2
75% 1RM
115 lbs
5
249 sec
3
75% 1RM
115 lbs
5
249 sec
4
75% 1RM
115 lbs
5
249 sec
5
75% 1RM
115 lbs
5
249 sec
6
75% 1RM
115 lbs
5
249 sec
7
75% 1RM
115 lbs
5
249 sec
deadlift
7×5
Start
in App
Day 3 Week 1
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
240 sec
2
80% 1RM
120 lbs
4
240 sec
3
80% 1RM
120 lbs
4
240 sec
4
80% 1RM
120 lbs
4
240 sec
5
80% 1RM
120 lbs
4
240 sec
6
80% 1RM
120 lbs
4
240 sec
7
80% 1RM
120 lbs
4
240 sec
8
80% 1RM
120 lbs
4
240 sec
deadlift
8×4
Start
in App
Day 4 Week 1
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
240 sec
2
85% 1RM
130 lbs
3
240 sec
3
85% 1RM
130 lbs
3
240 sec
4
85% 1RM
130 lbs
3
240 sec
5
85% 1RM
130 lbs
3
240 sec
6
85% 1RM
130 lbs
3
240 sec
7
85% 1RM
130 lbs
3
240 sec
8
85% 1RM
130 lbs
3
240 sec
9
85% 1RM
130 lbs
3
240 sec
10
85% 1RM
130 lbs
3
240 sec
deadlift
10×3
Start
in App
Day 1 Week 2
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
240 sec
2
75% 1RM
115 lbs
6
240 sec
3
75% 1RM
115 lbs
6
240 sec
4
75% 1RM
115 lbs
6
240 sec
5
75% 1RM
115 lbs
6
240 sec
6
75% 1RM
115 lbs
6
240 sec
deadlift
6×6
Start
in App
Day 2 Week 2
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
240 sec
2
80% 1RM
120 lbs
5
240 sec
3
80% 1RM
120 lbs
5
240 sec
4
80% 1RM
120 lbs
5
240 sec
5
80% 1RM
120 lbs
5
240 sec
6
80% 1RM
120 lbs
5
240 sec
7
80% 1RM
120 lbs
5
240 sec
deadlift
7×5
Start
in App
Day 3 Week 2
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
240 sec
2
85% 1RM
130 lbs
4
240 sec
3
85% 1RM
130 lbs
4
240 sec
4
85% 1RM
130 lbs
4
240 sec
5
85% 1RM
130 lbs
4
240 sec
6
85% 1RM
130 lbs
4
240 sec
7
85% 1RM
130 lbs
4
240 sec
8
85% 1RM
130 lbs
4
240 sec
deadlift
8×4
Start
in App
Day 4 Week 2
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
240 sec
2
90% 1RM
135 lbs
3
240 sec
3
90% 1RM
135 lbs
3
240 sec
4
90% 1RM
135 lbs
3
240 sec
5
90% 1RM
135 lbs
3
240 sec
6
90% 1RM
135 lbs
3
240 sec
7
90% 1RM
135 lbs
3
240 sec
8
90% 1RM
135 lbs
3
240 sec
9
90% 1RM
135 lbs
3
240 sec
10
90% 1RM
135 lbs
3
240 sec
deadlift
10×3
Start
in App
Day 1 Week 3
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
240 sec
2
80% 1RM
120 lbs
6
240 sec
3
80% 1RM
120 lbs
6
240 sec
4
80% 1RM
120 lbs
6
240 sec
5
80% 1RM
120 lbs
6
240 sec
6
80% 1RM
120 lbs
6
240 sec
deadlift
6×6
Start
in App
Day 2 Week 3
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
240 sec
2
85% 1RM
130 lbs
5
240 sec
3
85% 1RM
130 lbs
5
240 sec
4
85% 1RM
130 lbs
5
240 sec
5
85% 1RM
130 lbs
5
240 sec
6
85% 1RM
130 lbs
5
240 sec
7
85% 1RM
130 lbs
5
240 sec
deadlift
7×5
Start
in App
Day 3 Week 3
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
4
240 sec
2
90% 1RM
135 lbs
4
240 sec
3
90% 1RM
135 lbs
4
240 sec
4
90% 1RM
135 lbs
4
240 sec
5
90% 1RM
135 lbs
4
240 sec
6
90% 1RM
135 lbs
4
240 sec
7
90% 1RM
135 lbs
4
240 sec
8
90% 1RM
135 lbs
4
240 sec
deadlift
8×4
Start
in App
Day 4 Week 3
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
145 lbs
3
240 sec
2
95% 1RM
145 lbs
3
240 sec
3
95% 1RM
145 lbs
3
240 sec
4
95% 1RM
145 lbs
3
240 sec
5
95% 1RM
145 lbs
3
240 sec
6
95% 1RM
145 lbs
3
240 sec
7
95% 1RM
145 lbs
3
240 sec
8
95% 1RM
145 lbs
3
240 sec
9
95% 1RM
145 lbs
3
240 sec
10
95% 1RM
145 lbs
3
240 sec
deadlift
10×3
Start
in App
Day 1 Week 4
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
180 sec
2
50% 1RM
75 lbs
5
180 sec
3
50% 1RM
75 lbs
5
180 sec
deadlift
3×5
Start
in App
Day 2 Week 4
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
180 sec
2
60% 1RM
90 lbs
5
180 sec
3
60% 1RM
90 lbs
5
180 sec
deadlift
3×5
Start
in App
Day 3 Week 4 MAX
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
130% 1RM
195 lbs
1
180 sec
deadlift
2×1
Start
in App