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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.
Smolov Jr. Calculator. Generates a 3 week workout based on your current 1 rep maximum
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!
This page will detail the Smolov Jr. protocol, for more information about the full 13 week Smolov protocol, head here. If you’re familiar with the program and are just looking for a calculator to compute loads, click here or here for the app. Program Overview. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks.
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).
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:
23 kwi 2013 · Smolov and Smolov Jr. are incredibly intense but effective approaches for improving your squat and bench strength. This guide helps you to maximize these routines. This Guide Teaches You: What to expect during the 13 week Smolov cycle. Who is ready for Smolov and Smolov Jr. About the program layout, and how you will be lifting during each week.
