The Smolov Jr. Program AKA 7/5/3
http://plantnplantnplantn.blogspot.c.../ogus-753.html
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 1 / Week 1
Friday 01-26-24
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
70bs x 7
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
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Results 331 to 355 of 355
Thread: The 5/3/1 Method
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01-26-2024, 05:45 AM #331Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Last edited by Darthdingo; 02-16-2024 at 04:39 AM.
-
01-29-2024, 05:19 AM #332Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 1 / Week 2
Monday 01-29-24
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 – 4 sets of 10 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Dips = 3 x 15
BW x 15
BW x 15
BW x 15
-
-
01-31-2024, 05:12 AM #333Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 2
Wednesday 01-31-24
Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10
Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
T-Bar row = 4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
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02-02-2024, 05:06 AM #334Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Month 1 / Week 2
Friday 02-02-24
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
-
02-05-2024, 05:14 AM #335Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 1 / Week 3
Monday 02-05-24
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 – 4 sets of 10 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Dips = 3 x 15
BW x 15
BW x 15
BW x 15
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02-07-2024, 04:55 AM #336Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 3
Wednesday 02-07-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
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 Barbbell Rows = 5 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
T-Bar row = 4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
-
-
02-09-2024, 05:12 AM #337Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Month 1 / Week 3
Friday 02-09-24
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
-
02-12-2024, 05:37 AM #338Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 1 / Week 4
Monday 02-12-24
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 – 4 sets of 10 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Dips = 3 x 15
BW x 15
BW x 15
BW x 15
-
02-14-2024, 04:39 AM #339Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 4
Wednesday 02-14-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
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 Barbbell Rows = 5 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
T-Bar row = 4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
-
02-16-2024, 04:42 AM #340Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 1 / Week 4
Friday 02-16-24
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
-
-
02-19-2024, 08:11 AM #341Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 1 / Week 5
DELOAD
Monday 02-19-24
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 8 reps @ 60%
60% = 90lbs x 8
60% = 90lbs x 8
60% = 90lbs x 8
60% = 90lbs x 8
Dumbbell Bench Press – 4 sets of 10 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Dips = 3 x 15
BW x 15
BW x 15
BW x 15
-
02-21-2024, 05:08 AM #342Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 5
Wednesday 02-21-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
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 Barbbell Rows = 5 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
T-Bar row = 5 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
-
02-23-2024, 05:23 AM #343Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 1 / Week 5
DELOAD
Friday 02-23-24
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 4 sets of 8 reps @ 60%
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
-
02-26-2024, 05:47 AM #344Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 2 / Week 1
Monday 02-26-24
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
Dips = 3 x 17
BW x 17
BW x 17
BW x 17
-
-
02-28-2024, 05:26 AM #345Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 2 / Week 1
Wednesday 02-28-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
27.5lb X 10
27.5lb X 10
27.5lb X 10
27.5lb X 10
27.5lb X 10
Bent over Barbbell Rows = 5 X 10 ( Up weight next month = slow controlled movement )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
T-Bar row = 5 x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
-
03-01-2024, 05:09 AM #346Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 2 / Week 1
Friday 03-01-24
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15
-
03-08-2024, 04:49 AM #347Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
DELOAD
Friday 03-08-24
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
MAIN LIFT = 4 sets of 8 reps @ 60%
55lbs x 8
55lbs x 8
55lbs x 8
55lbs x 8
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15
-
03-10-2024, 09:58 AM #348Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
DELOAD
Sunday 03-10-24
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
MAIN LIFT = 4 sets of 8 reps @ 860%
90lbs x 8
90lbs x 8
90lbs x 8
90lbs x 8
Dumbbell Bench Press – 4 sets of 10 reps
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
Dips = 3 x 17
BW x 17
BW x 17
BW x 17
-
-
03-12-2024, 05:02 AM #349Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
DELOAD
Tuesday 03-12-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
27.5lb X 10
27.5lb X 10
27.5lb X 10
27.5lb X 10
27.5lb X 10
Bent over Barbbell Rows = 5 X 10 ( Up weight next month = slow controlled movement )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
T-Bar row = 5 x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
-
03-13-2024, 06:33 AM #350Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Cardio workout
30lb vest, hike with dogs for 30 minutes
12 Pushups
6 Pull-ups
1 minute rest
12 Pushups
6 Pull-ups
1 minute rest
12 Pushups
6 Pull-ups
-
03-14-2024, 05:19 AM #351Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
DELOAD
Thursday 03-14-24
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
MAIN LIFT = 4 sets of 8 reps @ 60%
55lbs x 8
55lbs x 8
55lbs x 8
55lbs x 8
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15
-
03-17-2024, 08:09 AM #352Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 2 / Week 1
Sunday 03-17-24
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
Dips = 3 x 17
BW x 17
BW x 17
BW x 17
-
-
03-19-2024, 05:05 AM #353Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Monday 03-18-24
Cardio workout
30lb vest, hike with dogs for 30 minutes
12 Pushups
6 Pull-ups
1 minute rest
12 Pushups
6 Pull-ups
1 minute rest
12 Pushups
6 Pull-ups
-
03-19-2024, 05:06 AM #354Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 2 / Week 1
Tuesday 03-19-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
27.5lb X 10
27.5lb X 10
27.5lb X 10
27.5lb X 10
27.5lb X 10
Bent over Barbbell Rows = 5 X 10 ( Up weight next month = slow controlled movement )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
T-Bar row = 5 x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
82.5lbs x 10
-
03-21-2024, 04:39 AM #355Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 2 / Week 1
Friday 03-21-24
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15
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