Smolov Jr 5/3/1

Strength

3 weeks / 4 days per week

A program that combines Smolov Jr protocol with 5/3/1.

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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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