Smolov Jr Bench And Squat

Is a three week program that comes from the russian squat routine known as smolov.

Smolov jr bench and squat. The brutal squat program that almost guarantees a big pr. Smolov jr is a powerful three week fitness program based on the russian smolov routine but tailored to be less strenuous and more versatile. Smolov jr is a shorter version of the full smolov program lasting only 3 weeks.

It is often run for the squat or the bench press. You need to be on top of your diet recovery and sleep in order to maximise the. If you survive the smolov squat routine and fancy bringing up your lagging bench you can return to the trenches for another 4 weeks of war with the iron.

If you don t have 13 weeks to devote your life to in a squat program like i didn t there is another option. Strengthening squat and bench. After this three week routine many lifters report a significant increase in their lifting capacity.

Is a 4 week program that feeds off of the base mesocycle of the original smolov squat routine. It s the meat and potatoes of the 13 week program and will have you dreading squat days by the end. Can be used on other lifts besides the squat and is actually quite commonly used on the bench press.

Unlike the full smolov program smolov jr can be run twice in a row if a week of rest is taken between cycles. I would include at least one rowing movement and one pullup chinup movement per week to balance against benching. Squat and bench program by serge souprayen.

Another difference is smolov jr. The big difference is it s 1 5 as long and not nearly as taxing on your body. Smolov is a 13 week weightlifting program used to increase your strength in the back squat it is recommended that you complete this routine only if your back squat has reached a plateau.