0 days off Smolov - JEFIT

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0 days off Smolov - JEFIT

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0 days off Smolov

AUDIO TIP

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 Demonstration

Hanging Knee Raise

3 Sets x 20 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 20,15,12,10 Reps

SMOLOV SQUAT Demonstration

SMOLOV SQUAT

1 Set x 1 Rep

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 10 Reps

PREAP PLANK Demonstration

PREAP PLANK

3 Sets

PREAP PUSHUPS Demonstration

PREAP PUSHUPS

3 Sets x 12 Reps

Day 2

SMOLOV JR. CHESTDAY

Est. 75 min

9 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

5 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

SMOLOV JR. BENCH Demonstration

SMOLOV JR. BENCH

1 Set x 1 Rep

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15,10,10 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 12 Reps

Day 3

SMOLOV BACK + BICEPS

Est. 61 min

8 exercises

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 20 Reps

SMOLOV SQUAT Demonstration

SMOLOV SQUAT

1 Set x 1 Rep

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 15,12,10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 15,12,10 Reps

Day 4

LIGHTWORK UPPER BODY

Est. 67 min

8 exercises

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 20 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Day 5

SMOLOV LEG KILLER

Est. 64 min

9 exercises

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 20 Reps

Barbell Side Bend Demonstration

Barbell Side Bend

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

SMOLOV SQUAT Demonstration

SMOLOV SQUAT

1 Set x 1 Rep

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Dumbbell split squat Demonstration

Dumbbell split squat

3 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 20 Reps

PREAP PLANK Demonstration

PREAP PLANK

3 Sets

PREAP PUSHUPS Demonstration

PREAP PUSHUPS

3 Sets x 15 Reps