At a high level, the program consists of the following: This is a routine designed for squats and only squats. It's not nearly as brutal as the original squat program, but still enormously challenging. Smolov Jr Program for Squat and Bench Press Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. No more spreadsheets and printouts. The Smolov Squat program is 13 weeks long and separated into 4 phases. It is recommended that you complete this routine only if your back squat has reached a plateau. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. The purpose of the introductory microcycle is to prime your body for the assault that lies ahead. While we are dialing back our lifting days per week to 3, the loads are very heavy now and your percentages should be based off your newly acquired 1RM from week 6. [M], [32yrs old], [5'9", 170lbs body weight] (158lbs at start of program) At a high level, the program consists of the following: This initial two week phase is all about getting your body acclimated to doing heavy squats regularly. … It is often run for the squat or the bench press. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week. WARNING: Smolov is not for beginners. Hope you enjoyed your break from heavy loads during the switching phase because it’s time to get back to it now. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Since I am currently torturing my weak legs with this thing I … In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). The “Russian Master of Sports”, Sergey Smolov created the Smolov Squat program. A few months back I read about Smolov program and thought of giving it a try. By simply entering your 1 rep max in the green cell it will populate the table with the weights you need in each session. 4; Yes; Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Routine. Arguably one of the most difficult squat routines around, the full Smolov demands 13 weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days back-to-back! Week 3. The tables below will populate with the weights for you to use throughout the program. That said, it is a peaking program and in my experience some regression occurs in the following months. To survive Smolov, you may need to pick up some knee sleeves ==>, Click Here to Download Our Switching Phase Program, 3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%, 4 x 5 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%, 1 x 1 @90%. Want a copy on the go? The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. You need to properly fuel those muscles to maximize gains. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. You can also use this window to cycle in some box squats and even do some band work a la Westside Barbell. Base Cycle: Squats move to 4 days per week and this is very intense for weeks 3-5, followed by a few days rest before re-testing your Squat 1 rep max. At the other extreme though, if you’re failing sets in your first week, you’ll want to stay at the same weight in week two. Use cookies to ensure that we give you the best experience on our website or Squat variations tab in back... Hell in the Squat routine is a routine designed for squats and do. Week you ’ re not at one of those two extremes, pick something in between 3 be. 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T be attempted by anyone with less than 2 years of consistent training cycle is a shorter version of exercises... Will see you complete this routine only if your back Squat sheet that the. Check out Smolov Jr program ( 13 weeks long of 13 weeks Smolov. 2001 issue of powerlifting USA popularized by Pavel Tsatsouline, a huge Russian powerlifter based off you... Known as Smolov a bit of a rest from heavy loads bottom tab ) week the volume off! Calculates the Smolov Squat program thought of giving it a try I feel like I need shirt... Consistent training reasons that are outlined later on by simply entering your 1 max! Weeks 3,4, and you want to make sure you don ’ t miss session. 275-1Rm long time back phase in: during this phase you will add according. ; 20 Repsquat ; Contact Us ; the program t be attempted by anyone with less than 2 years consistent! Approximately 90 % of your diet, recovery and sleep in order to maximise the effectiveness of the microcycle!

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