Smolov Jr. Three-Week Specialization
Three weeks train squat or bench four times a week, moving from six sets of six to ten triples and adding weight weekly.
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Maxes
Details
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 5 | Layout 6 | Layout 7 | Layout 8 |
| 3 | Layout 9 | Layout 10 | Layout 11 | Layout 12 |
How it works
The program’s own rules, as Catalyst runs them.
Choose squat or bench for this cycle. In weeks two and three, add each week’s own chosen increase to the first-week percentage weight. Choose increases within the pound ranges and reduce them when recovery requires it. Decide on any later cycle yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Smolov Jr. Three-Week Specialization in Catalyst
Every set ready. Every weight right.
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