12-Week Shortcut To Size

**Darthdingo** · 11-11-2020, 06:15 AM

Ogus 7/5/3 Program

Month 5 / Week 5

DELOAD

Wednesday 11-11-20

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift = 5 X 5 @ 60%
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5

Meadow Row – 4 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
45lb X 10
45lb X 10
45lb X 10
45lb X 10

Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13

Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12

**Darthdingo** · 11-12-2020, 06:11 PM

Ogus 7/5/3 Program

Month 5 / Week 5

DELOAD

Friday 11-13-20

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 5 x 5 @ 60%
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5

Dumbbell Bench Press – 4 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9

Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14

Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15

**Darthdingo** · 11-15-2020, 01:13 PM

Month 6

**Darthdingo** · 11-15-2020, 01:16 PM

MONTH 5

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 6 / Week 1

Monday - 11-16-20

OH Press = 1RM = 145lbs
WARMUP = 12lbs X 15 and 25lbs X 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 80lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
100lbs x 7
100lbs x 7
100lbs x 7
100lbs x 7
100lbs x 7

Dumbbell Press – 5 X 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12

**Darthdingo** · 11-18-2020, 06:24 AM

Ogus 7/5/3 Program

Month 6 / Week 1

Wednesday 11-18-20

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
Main lift
65% x 5 = 140lbs
75% x 5 = 160lbs
85% x 5 = 185lbs

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10

Bent over Dumbbell Rows = 4 X 14 ( slow controlled movement )
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14

Barbell curls = 3 sets x 12
55lbs x 12
55lbs x 12
55lbs x 12

**Darthdingo** · 11-20-2020, 05:12 AM

Ogus 7/5/3 Program

Month 6 / Week 1

Friday 11-20-20

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 4 x 15
BW x 15
BW x 15
BW x 15
BW x 15

Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15

**Darthdingo** · 11-23-2020, 05:55 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 6 / Week 2

Monday - 11-23-20

OH Press = 1RM = 145lbs
WARMUP = 12lbs X 15 and 25lbs X 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 80lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
90lbs x 9
90lbs x 9
90lbs x 9
90lbs x 9

Dumbbell Press – 5 X 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12

**Darthdingo** · 11-25-2020, 05:36 AM

Ogus 7/5/3 Program

Month 6 / Week 2

Wednesday 11-25-20

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
Main lift = 3 X 3
70% x 3 = 160lbs
80% x 3 = 180lbs
90% x 3 = 200lbs

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10

Bent over Dumbbell Rows = 4 X 14 ( slow controlled movement )
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14

Barbell curls = 3 sets x 12
55lbs x 12
55lbs x 12
55lbs x 12

**Darthdingo** · 11-27-2020, 09:09 AM

Ogus 7/5/3 Program

Month 6 / Week 2

Friday 11-27-20

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3

Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 4 x 15
BW x 15
BW x 15
BW x 15
BW x 15

Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15

**Darthdingo** · 11-30-2020, 04:51 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 6 / Week 3

Monday - 11-30-20

OH Press = 1RM = 145lbs
WARMUP = 12lbs X 15 and 25lbs X 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 80lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
105lbs x 5
105lbs x 5
105lbs x 5
105lbs x 5
105lbs x 5
105lbs x 5
105lbs x 5

Dumbbell Press – 5 X 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12

**Darthdingo** · 12-02-2020, 05:43 AM

Ogus 7/5/3 Program

Month 6 / Week 3

Wednesday 12-02-20

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
Main lift = 5/3/1
75% x 5 = 170lbs
85% x 3 = 190lbs
95% x 1 = 215lbs

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10

Bent over Dumbbell Rows = 4 X 14 ( slow controlled movement )
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14

Barbell curls = 3 sets x 12
55lbs x 12
55lbs x 12
55lbs x 12

**Darthdingo** · 12-04-2020, 05:37 AM

Ogus 7/5/3 Program

Month 6 / Week 3

Friday 12-04-20

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Main lift = 5 sets 0f 7 @ 75%
85% = 125lbs x 7
85% = 125lbs x 7
85% = 125lbs x 7
85% = 125lbs x 7
85% = 125lbs x 7

Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 4 x 15
BW x 15
BW x 15
BW x 15
BW x 15

Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15

**Darthdingo** · 12-07-2020, 05:34 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 6 / Week 4

Monday - 12-07-20

OH Press = 1RM = 145lbs
WARMUP = 12lbs X 20 and 25lbs X 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 80lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3

Dumbbell Press – 5 X 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12

**Darthdingo** · 12-09-2020, 05:26 AM

Ogus 7/5/3 Program

Month 6 / Week 4

Wednesday 12-09-20

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
Main lift = 5 X 5 # 6-0%
60% x 5 = 135lbs
60% x 5 = 135lbs
60% x 5 = 135lbs
60% x 5 = 135lbs
60% x 5 = 135lbs

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10

Bent over Dumbbell Rows = 4 X 14 ( slow controlled movement )
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14

Barbell curls = 3 sets x 12
55lbs x 12
55lbs x 12
55lbs x 12

**Darthdingo** · 12-11-2020, 05:49 AM

Ogus 7/5/3 Program

Month 6 / Week 4

Friday 12-11-20

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Main lift = 4 sets 0f 9 @ 70%
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9

Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 4 x 15
BW x 15
BW x 15
BW x 15
BW x 15

Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x

**Darthdingo** · 12-14-2020, 05:27 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 6 / Week 5

DELOAD

Monday - 12-14-20

OH Press = 1RM = 145lbs
WARMUP = 12lbs X 20 and 25lbs X 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 80lbs x 3
MAIN LIFT = 5 X 5 @ 60%
80lbs x 5
80lbs x 5
80lbs x 5
80lbs x 5
80lbs x 5

Dumbbell Press – 4 X 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 3 X 10 ( up weight 5lbs ea month )
50lbs x 10
50lbs x 10
50lbs x 10

Side lateral dumbbell - 2 X 12
12lbs x 12
12lbs x 12

**Darthdingo** · 12-16-2020, 06:01 AM

Ogus 7/5/3 Program

Month 6 / Week 5

DELOAD

Wednesday 12-16-20

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
Main lift = 5 X 5 @ 60%
60% x 5 = 135lbs
60% x 5 = 135lbs
60% x 5 = 135lbs
60% x 5 = 135lbs
60% x 5 = 135lbs

Meadow Row – 4 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
50lb X 10
50lb X 10
50lb X 10
50lb X 10

Bent over Dumbbell Rows = 3 X 14 ( slow controlled movement )
40lbs x 14
40lbs x 14
40lbs x 14

Barbell curls = 2 sets x 12
55lbs x 12
55lbs x 12

**Darthdingo** · 12-18-2020, 05:13 AM

Ogus 7/5/3 Program

Month 6 / Week 5

DELOAD

Friday 12-18-20

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Main lift = 5 X 5 @ 60%
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5

Dumbbell Bench Press – 4 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 3 x 15
BW x 15
BW x 15
BW x 15

Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x

**Darthdingo** · 12-21-2020, 05:43 AM

New year coming, going to drop the weight and start light, with slower controlled movements.

Switching it up slightly;

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 1 / Week 1

Monday - 12-21-20

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
MAIN LIFT = 5 sets of 7 reps @ 75%
80lbs x 7
80lbs x 7
80lbs x 7
80lbs x 7
80lbs x 7

Dumbbell Press – 5 X 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15

**Darthdingo** · 12-23-2020, 06:45 AM

Ogus 7/5/3 Program

Month 1 / Week 1

Wednesday 12-23-20

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 5/3/1 Method
65% = 120lbs x 5
75% = 135lbs x 5
85% = 155lbs x 5 + 65% = 120lbs x 5

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Barbell curls = 3 sets x 12
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 12-25-2020, 08:50 AM

Ogus 7/5/3 Program

Month 1 / Week 1

Friday 12-25-20

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15

Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

**Darthdingo** · 12-28-2020, 07:34 AM

New year coming, going to drop the weight and start light, with slower controlled movements.

Switching it up slightly;

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 1 / Week 2

Monday - 12-28-20

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
MAIN LIFT = 4 sets of 9 reps @ 70%
75lbs x 9
75lbs x 9
75lbs x 9
75lbs x 9

Dumbbell Press – 5 X 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Barbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
90lbs x 15
90lbs x 15
90lbs x 15

**Darthdingo** · 12-30-2020, 05:51 AM

Ogus 7/5/3 Program

Month 1 / Week 2

Wednesday 12-30-20

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 5/3/1 Method
70% = 125lbs x 3
80% = 145lbs x 3
90% = 160bs x 3 + 70% = 125lbs x 3

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Barbell curls = 3 sets x 12
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 01-02-2021, 08:59 AM

Ogus 7/5/3 Program

Month 1 / Week 2

Friday 01-02-21

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3

Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15

Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

**Darthdingo** · 01-04-2021, 05:23 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 1 / Week 3

Monday - 01-04-21

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
MAIN LIFT = 7 sets of 5 reps @ 80%
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5

Dumbbell Press – 5 X 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
100lbs x 12
100lbs x 12
100lbs x 12

**Darthdingo** · 01-06-2021, 05:43 AM

Ogus 7/5/3 Program

Month 1 / Week 3

Wednesday 01-06-20

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 5/3/1 Method
75% = 135lbs x 5
85% = 155lbs x 3
95% = 170bs x 1 + 75% = 135lbs x 5

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Barbell curls = 3 sets x 12
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 01-08-2021, 05:57 AM

Ogus 7/5/3 Program

Month 1 / Week 3

Friday 01-08-21

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 110lbs x 7
75% = 110lbs x 7
75% = 110lbs x 7
75% = 110lbs x 7
75% = 110lbs x 7

Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15

Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

**Darthdingo** · 01-11-2021, 04:50 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 1 / Week 4

Monday - 01-11-21

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
MAIN LIFT = 10 sets of 3 reps @ 85%
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3

Dumbbell Press – 5 X 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
100lbs x 12
100lbs x 12
100lbs x 12

**Darthdingo** · 01-13-2021, 05:51 AM

Ogus 7/5/3 Program

Month 1 / Week 4

Wednesday 01-13-20

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 5 X 5 @ 60%
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Barbell curls = 3 sets x 12
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 01-15-2021, 05:08 AM

Ogus 7/5/3 Program

Month 1 / Week 4

Friday 01-15-21

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 100lbs x 9
70% = 100lbs x 9
70% = 100lbs x 9
70% = 100lbs x 9

Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15

Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

Thread: 12-Week Shortcut To Size

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