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Generate a personalized 4-week Smolov squat program. Input your 1RM, choose kg/lbs, view weekly workouts, and download your intense training plan.
Boost your bench press with our Smolov Jr Calculator. Generate a customized 3-week high-intensity program, track progress, and download your plan. Get stronger, faster!
4 sie 2023 · Smolov Jr Program for Squat and Bench Press. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. It is often run for the squat or the bench press. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles.
4 gru 2018 · Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. It is recommended that you complete this routine only if your back squat has reached a plateau.
28 wrz 2013 · Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab).
Program Overview - Smolov Squat Program. The full Smolov cycle is a brutal 13 week reckoning. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). At a high level, the program consists of the following: Phase In.
Above, we’ve assembled three major squat programs — Smolov, Smolov Jr., and the Russian Squat Program — into and easy-to-use calculator and spreadsheet that produces custom programs based...
