KeyLifts

Smolov Jr 5/3/1

Strength

3 weeks / 4 days per week

A program that combines Smolov Jr protocol with 5/3/1.

Run Smolov Jr 5/3/1 in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

Smolov Jr 5/3/1 Volume Overview

Sets per Week (Main vs Accessory)

024497397Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

97

Avg Sets/Week

755

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W179%W280%W380%

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Week 1

Day 1

Exercise

Main
6 x 6 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 2

Exercise

Main
7 x 5 reps

Exercise

Main

5 x 75%

5 x 80%

5 x 85%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 3

Exercise

Main
8 x 4 reps

Exercise

Main

5 x 75%

5 x 80%

5 x 85%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 4

Exercise

Main
10 x 3 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Week 2

Day 1

Exercise

Main
6 x 6 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 2

Exercise

Main
7 x 5 reps

Exercise

Main

3 x 80%

3 x 85%

3 x 90%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 3

Exercise

Main
8 x 4 reps

Exercise

Main

3 x 80%

3 x 85%

3 x 90%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 4

Exercise

Main
10 x 3 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Week 3

Day 1

Exercise

Main
6 x 6 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 2

Exercise

Main
7 x 5 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 3

Exercise

Main
8 x 4 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Day 4

Exercise

Main
10 x 3 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 10 reps

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Frequently Asked Questions about Smolov Jr 5/3/1

How long is the Smolov Jr 5/3/1 program?

The Smolov Jr 5/3/1 program is 3 weeks long, with 4 training days per week.

What is the goal of Smolov Jr 5/3/1?

The primary goal of Smolov Jr 5/3/1 is to help you Strength.

Who is Smolov Jr 5/3/1 designed for?

Smolov Jr 5/3/1 is designed for all lifters looking to Strength.

How do I track Smolov Jr 5/3/1 workouts?

You can track Smolov Jr 5/3/1 workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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