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Smolov Jr. Day 4

Flat Barbell Bench Press

45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
145 x 3

Smolov Jr. Day 3

Flat Barbell Bench Press

45 x 5
75 x 5
105 x 5
135 x 4
160 x 4,4,4,4,4,4,4,4

Smolov Jr. Day 1

Flat Barbell Bench Press

45 x 5
75 x 5
105 x 5
120 x 5
140 x 6,6,6,6,6,6

Push

Flat Barbell Bench Press

45 x 5
65 x 5
85 x 5
115 x 5
135 x 3
155 x 3,3,3,3,3,3

Power Back

Weighted Wide Grip Pull-Ups

BW x 5,5
BW+25 x 5
BW+45 x 5
BW+35 x 5,5
BW+25 x 5

Power Chest/Delts

Flat Barbell Bench Press

45 x 5,5
75 x 5
105 x 5
135 x 3
155 x 3
175 x 3 (RPE 9)

Hypertrophy Arms

Close Grip Olympic Bar Curls

45 x 15
65 x 8
95 x 7
85 x 7,7

Smith Machine CGBP

Chest/Delts Hypertrophy

Flat Barbell Bench Press

45 x 20
95 x 10
115 x 5
135 x 5
155 x 7
135 x 7,7

Power Legs

High Bar Box Squats

45 x 10
135 x 5
185 x 5
225 x 12
275 x 4

Power Arms

Close Grip Olympic Bar Curls

45 x 15
65 x 5
85 x 5
115 x 2 (RPE 9.5)
105 x 3,2

Power Back

Rack Pulls

135 x 10
185 x 8
235 x 5
285 x 3
335 x 1
385 x 1

Power Chest/Delts

Incline Smith Machine Press

45 x 20
95 x 12
135 x 5
165 x 3
185 x 4 (RPE 9)
175 x 4,4

Hypertrophy Arms/Abs/Calves

Close Grip Olympic Bar Curls

45 x 10
65 x 10
85 x 11
65 x 11,11

Olympic Bar Skullcrushers

Haha yeah, gotta love the spillover. Thanks, rack pulls are my only strong lift lol. Yeah HIIT is brutal...

Chest/Delts Hypertrophy

Incline Barbell Bench Press

45 x 20
95 x 12
115 x 8
135 x 10
125 x 10,10

Hypertrophy Legs

Single Leg Cybex Squat Press

50 x 10
100 x 10
150 x 10
180 x 10
230 x 10
270 x 6

Arms/Abs/Calves

Close Grip Olympic Bar Curls

45 x 10
65 x 5
85 x 3
100 x 5
95 x 5,5

Back

Rack Pulls

135 x 10
185 x 8
225 x 5
275 x 3
315 x 1
365 x 1

Chest/Delts

Incline Barbell Bench Press

45 x 12
95 x 12
135 x 3
155 x 1
175 x 2 (RPE 9)
160 x 2,2,2

Legs

High Bar Squats

45 x 10
95 x 8
135 x 5
175 x 3
200 x 2
225 x 1