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Smolov Jr. Program - Smolov Squat Program

The Smolov Jr. program is a 4-day per week squatting and bench press regimen designed to improve strength over a 3-week period. It involves specific sets and repetitions based on one's one-rep max, with incremental weight increases each week. While accessory work is generally discouraged, focusing on technique can lead to significant gains in lifting performance.

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38 views1 page

Smolov Jr. Program - Smolov Squat Program

The Smolov Jr. program is a 4-day per week squatting and bench press regimen designed to improve strength over a 3-week period. It involves specific sets and repetitions based on one's one-rep max, with incremental weight increases each week. While accessory work is generally discouraged, focusing on technique can lead to significant gains in lifting performance.

Uploaded by

linusstrempel161
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Smolov Jr. Program


Smolov Jr. is an abbreviated
version of the Smolov squatting
protocol. It is also very often used
for bench press. For many of you,
this 4-day per week regimen will
include some of the toughest sets
you’ve ever attempted.

However, if you stick with it and


add weight intelligently, you should
make great progress on your lifts.
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. Each week the
same repetition scheme is
repeated.

Sets
Day /
Reps

Day 1 6/6
(Monday)

Day 2 7/5
(Wednesday)

Day 3 8/4
(Friday)

Day 4 10 /
(Saturday) 3

The weights used on each day are


based on your one rep max
according to the table below. Each
week, depending on how the
previous week went, you will add
weight according to the table.

Day
Day Day Day
4-
Week 1-6 2-7 3-8
10 x
x6 x5 x4
3

1 70% 75% 80% 85%

2 70% 75% 80% 85%


+5 +5 +5 +5
to to to to
10lbs 10lbs 10lbs 10lbs

3 70% 75% 80% 85%


+ 10 + 10 + 10 + 10
to to to to
20lbs 20lbs 20lbs 20lbs

No need to break out your


calculator though, we’ve got one
that will automatically calculate
loads based on your 1RM. The
amount of weight added each
week is subjective. If you failed
sets or so hammered by soreness
that you waddled around all week,
it’s best to leave the weights the
same for the following week. If the
lifts were super easy, add 10 lbs in
week 1 and another 10 for week 2.

Accessory Work
It is typically recommended to
avoid doing accessory work doing
a Smolov cycle. Again, just with
the week to week weight
increments, you can use the way
your body feels and make a
judgement call here. Sticking
exclusively with the squats and /
or bench press will take you a long
way though. If you do decide to
mix in a little accessory work, keep
it brief.

Results
The great thing about squatting or
benching 4 days a week is that
you can get really good at them.
Do your best to focus on
technique throughout your Smolov
cycle and it will yield major
dividends. It is not unheard of for
someone to group two Smolov Jr.
cycles together (with a one week
rest between) and see a 30 to 60+
lbs increase in their squat. It’ll be
tough work for sure, but can pay
off handsomely in the end.

ADVANCE TO THE NEXT LEVEL


OF POWERLIFTING

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