Whole Body Smolov
Bulking
Advanced
Barbell
Plan Details
The Whole Body Smolov routine by jone5y is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Strength based program designed to break plateaus, improve weak points and maximise strength.
Routine detail
Day 1
4x9
Est. 52 min
4 exercises
Barbell Deadlift
4 Sets x 9 Reps
Barbell Bench Press
4 Sets x 9 Reps
Barbell Deep Squat
4 Sets x 9 Reps
Barbell Seated Press
4 Sets x 9 Reps
Day 1
10x3
Est. 98 min
4 exercises
Barbell Seated Press
10 Sets x 3 Reps
Barbell Deep Squat
10 Sets x 3 Reps
Barbell Bench Press
10 Sets x 3 Reps
Barbell Deadlift
10 Sets x 3 Reps
Day 2
5x7
Est. 60 min
4 exercises
Barbell Seated Press
5 Sets x 7 Reps
Barbell Deep Squat
5 Sets x 7 Reps
Barbell Bench Press
5 Sets x 7 Reps
Barbell Deadlift
5 Sets x 7 Reps
Day 3
7x5
Est. 62 min
4 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Seated Press
7 Sets x 5 Reps
