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An intense 13 week [Russian squat] program that will destroy you, and make you reborn into a squatting monster, like a phoenix of swoleness. Depending on [experience] and a trainee's size, the Smolov program can add up to a hundred pounds to your squat if you do it to a T. Weeks 1-2 Intro Cycle Week 3-6 Base Cycle Week 7-8 Switching Style Week 9-13 [Intensity] cycle (this is where the alphas are separated from the betas.)
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