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The Hardcore Smolov Squat Program

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Routine

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Upper and Lower Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Back Squat

Equipment
Barbell, Squat Rack
Sets
1
Reps
3
Rest
--
Use 65% of your 1RM.
Exercise 2 of 6

Back Squat

Equipment
Barbell, Squat Rack
Sets
1
Reps
3
Rest
--
Use 75% of your 1RM.
Exercise 3 of 6

Back Squat

Equipment
Barbell, Squat Rack
Sets
1
Reps
3
Rest
--
Use 85% of your 1RM.
Exercise 4 of 6

Back Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
3
Rest
--
Use 90% of your 1RM.
Exercise 5 of 6

Back Squat

Equipment
Barbell, Squat Rack
Sets
1
Reps
3
Rest
--
Use 95% of your 1RM.
Exercise 6 of 6

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
50
Rest
--
Perform as many sets as needed to reach the prescribed number of reps.
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