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If you haven’t heard, Smolov is one of the hardest squat routines you will ever do. It will take
every ounce of your energy to get through some of the sets. IF you make it through though, you
will come out the other end a stronger and mentally tougher lifter. Our goal with this accessory
program is to answer that common question - How do you train your upper body on Smolov?
After all, no one wants tree trunks for legs just to support a puny torso up top? The lifts in this
accessory program are meant to be completed each day after you’ve done your Smolov squats.
You won’t be smashing bench press PRs while on this program, but that’s not it’s purpose. This
program is simply meant to help you maintain your upper body strength while you focus on
dominating your squat.
Day 1
After Smolov,
Close Grip Bench Press - Build to a heavy 5 reps
(on the following week, add 5-10# if possible)
Day 2
After Smolov,
Single Arm Dumbbell Rows- 3 sets of 8 tough reps per side
(on the following week, try to go a bit heavier)
*if no access to DBs, substitute with Pendlay Rows
Day 3
After Smolov,
Power Clean - Build to a heavy set of 3
*if not familiar or untrained in the power clean, ain’t no shame in that, substitute seated box
jumps 4 sets x 3 reps
*See last 2 pages of this document for the table format of the accessory program
Lift Heavy Shit cultofstrength.com
Alright, now get out there and lift some heavy shit.
Day 1
After Smolov,
Bench Press- Build to a heavy 3 reps
Day 2
After Smolov,
Bent Over Rows- 3 sets x 8 reps
*alternate grip each week- start with pronated (overhand) for week 1, supinated (underhand) for
week 2, etc.
Day 3
After Smolov,
Strict Press- Build to a heavy 5 reps
Day 4
After Smolov,
Pull Ups- 4 sets x 3-8 reps
*if unable to do at least 3 pull ups, substitute inverted rows or ring rows, if you can do more than
8 reps then go weighted
*See last 2 pages of this document for the table format of the accessory program
Lift Heavy Shit cultofstrength.com
Week 7
Day 1
A. Pause Back Squat (hold for 2 sec @ bottom)
5 reps x 4 sets / 2 min.
B1. Seated Box Jumps
5 reps x 3 sets / 30 sec.
B2. Pull Ups
5-10 reps x 3 sets / 2 min.
C. Single Leg Hip Extensions
10 reps per leg x 3 sets / 90 sec.
Day 2
A. Power Clean
3 reps x 5 sets @ 60-65% / 90 sec.
B1. Incline DB Bench Press
8 reps x 3 sets / 90 sec.
B2. Hanging Leg Raises
10 reps x 3 sets / 90 sec.
C. Tall Kneeling Pallof Press
12-15 reps per side x 3 sets / 90 sec.
Day 3
A. Barbell Squat Jumps
10 reps x 3 sets @ 20% / 90 sec.
B1. Hurdle Jumps
4 reps x 4 sets / 30 sec.
B2. Face Pulls (rings, cable, or band)
15 reps x 4 sets / 90 sec.
C. Sprint (you better go all out on these!)
50m x 4 sets / 90 sec.
*See last 2 pages of this document for the table format of the accessory program
Lift Heavy Shit cultofstrength.com
Week 8
Day 1
A. Pause Back Squat (2 sec. hold @ bottom)
5 reps x 4 sets / 2 min.
B1. Depth Box Jumps
5 reps x 3 sets / 30 sec.
B2. Pull Ups
5-10 reps x 3 sets / 2 min.
C. Jump Switch Lunges
20 reps per leg x 3 sets / 90 sec.
Day 2
A. Power Clean
3 reps x 5 sets @ 65-70% / 90 sec.
B1. Incline DB Bench Press
8 reps x 3 sets / 90 sec.
B2. Strict TTB
8-10 reps x 3 sets / 90 sec.
C. Tall Kneeling Pallof Press
12-15 reps per side x 3 sets / 90 sec.
Day 3
A. Barbell Squat Jumps
8 reps x 3 sets @ 30% / 90 sec.
B1. Hurdle Jumps
4 reps x 4 sets / 30 sec.
B2. Face Pulls (ring, band, or cable)
15 reps x 4 sets / 90 sec.
C. Sprint (you better go all out on these!)
50m x 4 sets / 90 sec.
*See last 2 pages of this document for the table format of the accessory program
Lift Heavy Shit cultofstrength.com
While in the gym, your focus and energy should be on squatting - that’s why you chose to do the
Smolov program if the first place… right? As such, accessory work will not be included during
the Intensity phase. Also make sure you eat, sleep, and recover well. This is the home
stretch… you will be rewarded in just a few weeks!
With all that said, if you’re a maniac and still feel like you have energy and your body is
recovering well each week, you’ll find an upper-body focused, 4th training day below to add into
the mix each week.
*A1 & A2 as well as B1 & B2 are meant to be supersets; C should be normal sets
*See last 2 pages of this document for the table format of the accessory program
Lift Heavy Shit cultofstrength.com