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Smolov Jr 5/3/1
Strength
3 weeks / 4 days per week
intermediate
advanced
A program that combines Smolov Jr protocol with 5/3/1.
Week 1
Day 1
Bench Press
Main
6 x 6 reps
Curl (Dumbbell)
Assistance
5 x 10 reps
Pull-up
Assistance
5 x 10 reps
Bent-over Row (Dumbbell)
Assistance
5 x 10 reps
Chin-up
Assistance
5 x 10 reps
Day 2
Bench Press
Main
7 x 5 reps
Squat
Main
5 x 75%
5 x 80%
5 x 85%
Seated Leg Curl (Machine)
Assistance
5 x 10 reps
Glute-Ham Raise (Weighted)
Assistance
5 x 10 reps
Day 3
Bench Press
Main
8 x 4 reps
Deadlift
Main
5 x 75%
5 x 80%
5 x 85%
Hanging Leg Raise
Assistance
5 x 10 reps
Sit-up
Assistance
5 x 10 reps
Day 4
Bench Press
Main
10 x 3 reps
Bent-over Row (Dumbbell)
Assistance
5 x 10 reps
Chin-up
Assistance
5 x 10 reps
Curl (Dumbbell)
Assistance
5 x 10 reps
Pull-up
Assistance
5 x 10 reps
Week 2
Day 1
Bench Press
Main
6 x 6 reps
Curl (Dumbbell)
Assistance
5 x 10 reps
Pull-up
Assistance
5 x 10 reps
Bent-over Row (Dumbbell)
Assistance
5 x 10 reps
Chin-up
Assistance
5 x 10 reps
Day 2
Bench Press
Main
7 x 5 reps
Squat
Main
3 x 80%
3 x 85%
3 x 90%
Seated Leg Curl (Machine)
Assistance
5 x 10 reps
Glute-Ham Raise (Weighted)
Assistance
5 x 10 reps
Day 3
Bench Press
Main
8 x 4 reps
Deadlift
Main
3 x 80%
3 x 85%
3 x 90%
Hanging Leg Raise
Assistance
5 x 10 reps
Sit-up
Assistance
5 x 10 reps
Day 4
Bench Press
Main
10 x 3 reps
Bent-over Row (Dumbbell)
Assistance
5 x 10 reps
Chin-up
Assistance
5 x 10 reps
Curl (Dumbbell)
Assistance
5 x 10 reps
Pull-up
Assistance
5 x 10 reps
Week 3
Day 1
Bench Press
Main
6 x 6 reps
Curl (Dumbbell)
Assistance
5 x 10 reps
Pull-up
Assistance
5 x 10 reps
Bent-over Row (Dumbbell)
Assistance
5 x 10 reps
Chin-up
Assistance
5 x 10 reps
Day 2
Bench Press
Main
7 x 5 reps
Squat
Main
5 x 75%
3 x 85%
1 x 95%
Seated Leg Curl (Machine)
Assistance
5 x 10 reps
Glute-Ham Raise (Weighted)
Assistance
5 x 10 reps
Day 3
Bench Press
Main
8 x 4 reps
Deadlift
Main
5 x 75%
3 x 85%
1 x 95%
Hanging Leg Raise
Assistance
5 x 10 reps
Sit-up
Assistance
5 x 10 reps
Day 4
Bench Press
Main
10 x 3 reps
Bent-over Row (Dumbbell)
Assistance
5 x 10 reps
Chin-up
Assistance
5 x 10 reps
Curl (Dumbbell)
Assistance
5 x 10 reps
Pull-up
Assistance
5 x 10 reps
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