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My Current Powerlifting Program
0:20 – Introduction
1:09 – My Powerlifting Background
2:58 – WTF is Progressive Overload?
5:44 – Starting Strength for Novice Lifters
8:04 – 5/3/1 for Intermediate Lifters
10:20 – Smolov for Advanced Lifters
12:26 – Smolov Jr. for Semi-Advanced Lifters
All you ever wanted to know about different powerlifting programs ranging from novice to advanced difficulty.
Once again, these programs are primarily strength-based, but can be used in conjunction with hypertrophy-style training in order to facilitate increases in strength whilst training for bodybuilding/aesthetics-purposes.
Starting Strength Excel Template:
Ice Cream Fitness Novice 5×5:
5/3/1: Excel Template:
Smolov Excel Template:
Vitruvian Physique’s Smolov Jr. aka Ogus 7/5/3 Excel Template:
Thanks for watching 🙂
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Shashank Chitta says
Would you recommend doing this on cutting macros?
Kim Hoornaert says
Hey man i just discovered you’re channel and im pretty impressed! I been lifting for 2 years now (drugfree) and i can tell youre natty all the way or atleast im pretty sure. Thanks for the vids bro! And if you read this, are you familiar with bigger leaner stronger program from mike matthews? He claims to be natty and his program is a hybrid powerlifting/bodybuilding program. Any opinion on this? I never liked the high intensity training. Will i see this in my gains eventually? Thanks again mate! Keep it up.
Just downloaded your spreadsheet going to start this today 🙂
SiMax Fitness says
Can’t get the Smolov Jr template to download :@
jeffery delrymple says
smolov works but I wouldn’t recommend it. it destroys your knees
Omar Flex says
i remember watching your video of who is natural like 6 months ago and i found it really informative and 3 days ago i came back to your channel and you have super great content! you have now become my favorite channel
Sebastien Cote says
how does powerlifting affect our fat percentage? great vid man
frank hofman says
Is it still possible to build strenght while in a calorie deficit(cutting)??
Thanks in advance!!
Wombat Dribble says
I have been looking for this video! I the same am similar to you Igor, mostly focused on aesthetics, but also in strength gain. Thanks so much!
Bojan Bojadzieski says
I have been doing Jason Blaha’s novice program for a few months , i honestly can’t believe how good the routine is , used to talk so much shit about fullbody routines , after trying it..#FeelsBadMan
what about the isolation exercises ?
Looks something like Jesse Norris type of program. Igor, are you following Dmitriy Smirnov? Highly recommend. To expand the knowledge, you know.
Chris Beck says
Did you do any bodybuilding assistance work while running this program? And if so how much extra volume would you recommend?
Good vid. My lifts suck serious balls, so I tried running a moded version of smolov Jr myself for bench the other month & loved the progress I made. I now do it for all my lifts cycling my main one each month & keeping the others on maintenance.
Joyce Tan says
Its the 3rd time I’m watching this video, AND I’m still learning.
I have a 260 bench 260ish deadlift and a 245 squat. I didn’t really trained squat and deadlift consistently up until 3 months ago and I’ve been lifting for about a year and one month. Would you recommend doing an intermediate program or a beginner program? I’m a more serious about my strength than my looks at the moment so I wanted to do a powerlifting program while bulking until January next year.
Yo man i was just wondering when i run the last program the one you are on do i do those lifts then leave the gym or do i do accessory work after the lifts??
jonathan tam says
Hi Igor, I’m pretty interested in the 7/5/3 program, but i wanted to ask about when you would do each exercise. I’m assuming that you do these on your “heavy” days that you mentioned in your 2x each body part in 8 days, but would doing the bench press and overhead press on your “heavy push” day together be too taxing on the body? would you recommend separating the two exercises to different push days?
Peter Rodgers says
Hey Igor, big fan of your channel. I cant download the your program template for some reason. Any chance you could send it to me. keep it up man, love the videos. #pokemonmaster #Zfighter
Rafi Islam says
The Nutrition Monkey says
Hello! Long time viewer but only just come across this one 🙂 Unforunately I can’t manage to download it. The xlsx format isn’t recognisable for some reason and upon converting it into an xls, I manage to open the file but it is blank for some reason. Any help? Would love to be able to use the excellent source! 🙂
The ProdiG says
Why do you have pirate bay bookmarked 😉
I cannot open the “Vitruvian Physique’s Smolov Jr. aka Ogus 7/5/3 Excel Template”? Says file is corrupt? I have the latest version of excel
Travis A. says
How do you integrate body-building with this schedule? When on this program, do you do anything else in the gym?
Syakir Bahrin says
I’m currently on Stronglifts 5×5. How long till I can move to a more advanced program? thanks
Eric Heflin says
this channel is going to be huge, seriously. great stuff, thanks for breaking it down
Божидар Николов says
I can’t open the 7/5/3 Excel Template can you please give the download link ? And btw great video ! 🙂
Alex Sweeney says
Lol 8:59 “squat 1000lbs for 3 reps”
Starting Strength should be used for no longer than six months.