Search results
4 sie 2023 · Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. By Kyle Risley. Last updated August 4, 2023. Experience level: Advanced. Weeks: 13, 3. Periodization: Block Periodization, Undulating Periodization. Meet prep program: Yes. Program goal: High Volume, Peaking. Uses RPE: No. Uses 1RM Percentage (%): Yes.
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.
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.
23 kwi 2013 · 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. How to prepare for and recover from a Smolov training session. What is needed in terms of diet and training to maximize Smolov. How the Smolov Jr. bench press cycle is set up.
3 lip 2024 · The Smolov Jr. program promises serious gains in a short amount of time — if you can survive it. What if you could add 30 pounds to your bench press in three weeks? How about 40, or 50?
