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0 days off Smolov
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General
Advanced
Dumbbell
Plan Details
The 0 days off Smolov routine by fabianginsel is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Learn to love the pain. Smolov squat routine for a 5 day split. In the first 6 weeks you can do one additional smolov squat session in the Weekend. After that, don't exceed the 3 heavy squat sessions a week. One smolov jr. bench press session a week should suffice as well. DISCLAIMER: NOT FOR BEGINNERS! IT WILL MAKE YOU STONGER REAL FAST! IT WILL HURT! AFTER COMPLETING THE SMOLOV CYCLE, TAKE A 4-WEEK DELOAD AND COME BACK STRONGER LIKE A SUPER SAIYAJIN!
Routine detail
Day 1
SMOLOV LEGS + CORE
Est. 56 min
8 exercises
Hanging Knee Raise
3 Sets x 20 Reps
Barbell Romanian Deadlift
4 Sets x 20,15,12,10 Reps
SMOLOV SQUAT
1 Set x 1 Rep
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
PREAP PLANK
3 Sets
PREAP PUSHUPS
3 Sets x 12 Reps
Day 2
SMOLOV JR. CHESTDAY
Est. 75 min
9 exercises
Dumbbell Squat
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
SMOLOV JR. BENCH
1 Set x 1 Rep
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15,10,10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Day 3
SMOLOV BACK + BICEPS
Est. 61 min
8 exercises
Hanging Knee Raise
3 Sets x 20 Reps
SMOLOV SQUAT
1 Set x 1 Rep
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,12,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15,12,10 Reps
Day 4
LIGHTWORK UPPER BODY
Est. 67 min
8 exercises
Hanging Knee Raise
3 Sets x 20 Reps
Barbell Front Squat
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Day 5
SMOLOV LEG KILLER
Est. 64 min
9 exercises
Hanging Knee Raise
3 Sets x 20 Reps
Barbell Side Bend
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
SMOLOV SQUAT
1 Set x 1 Rep
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell split squat
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
PREAP PLANK
3 Sets
PREAP PUSHUPS
3 Sets x 15 Reps
