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Home » Programs » Lift Specific Program » Bench Press Workout Program » Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

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By Kyle Risley
Last updated December 29, 2020

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


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Smolov and Smolov Jr Bench and Squat Programs

Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

While not recommended for general strength work, as articulated well by Powerlifting To Win, these programs are certainly an interesting look into brutal training principles. They are specifically designed for peaking and are not designed to be run multiple times.

Frankly, you could successfully go your entire life without ever running them, but they have maintained a persistent level of infamy since their popularization in the early 2000’s. As you see how intense and overwhelming the training cycles are, you will understand why.

Table of Contents

  • 1 Smolov Squat Program
    • 1.1 Smolov Introduction Cycle
    • 1.2 Smolov Base Cycle
    • 1.3 Smolov Switching Cycle
    • 1.4 Smolov Intensity Cycle
    • 1.5 Smolov Spreadsheet + Calculator
  • 2 Smolov Jr Program for Squat and Bench Press
    • 2.1 Smolov Jr Spreadsheet + Calculator

Smolov Squat Program

The Smolov program consists of four micro cycles:

  1. Weeks 1-2 (Introduction Cycle)
  2. Weeks 3-6 (Base Cycle)
  3. Weeks 7-8 (Switching Cycle)
  4. Weeks 9-13 (Intensity Cycle)

Smolov Introduction Cycle

Here you’ll squat 3 days per week, back to back.

Here’s a snapshot of the first week.

The first two squat sessions will look like this.

Set NumberSetsRepsPercentage
13865%
21570%
32275%
41180%

The third squat session of the week will look like this.

Set NumberSetsRepsPercentage
14570%
21375%
32280%
41190%

The second week will also consist of three squat sessions, but has significantly fewer working sets per session.

  1. 2×2 @85%
  2. 1×3 @85%
  3. 1×5 @85%

Smolov Base Cycle

Here are the sets, reps, and percentages used for each of the training sessions of the Smolov base cycle.

WeekDaySetsRepsPercentages
314970%
325775%
337580%
414970% + 20 pounds
425775% + 20 pounds
437575% + 20 pounds
4410 385% + 20 pounds
514970% + 30 pounds
525775% + 30 pounds
537580% + 30 pounds
5410385% + 30 pounds
61RestRestRest
62RestRestRest
6311Build to 1RM
6411Build to 1RM

Smolov Switching Cycle

The Smolov switching cycle consists of heavy squat negatives, power cleans, and box squats. It is included as a recovery week before the final intense mesocycle where the peaking will occur.

Smolov Intensity Cycle

The Smolov intensity cycle is spread out over 6 weeks. The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. The fifth week only has one training session that builds to 4 sets of 4 reps @ 85% before 3 full days of rest. After those rest days, you will test your final new 1RM in the squat.

Smolov Intensity Mesocycle
Smolov Intensity Mesocycle (Weeks 1-5), Not shown: 1RM test day

Smolov Spreadsheet + Calculator

Smolov Microcycle + Mesocycle Spreadsheet

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.

Here is what you can expect during each training week for Smolov Jr.

Every week of Smolov Jr has 4 training days. Here is what the set & rep scheme looks like for each of those training days.

DaySetsReps
166
275
384
4103

While the set & rep scheme for each training day remains the same over the course of the 3 week program, the intensity will change. Here is how the intensity will change over the 3 weeks for each training day.

WeekDay 1Day 2Day 3Day 4
170%75%80%85%
270% + 5-10 lbs75% + 5-10 lbs80% + 5-10 lbs85% + 5-10 lbs
370% + 10-20 lbs75% + 10-20 lbs80% + 10-20 lbs85% + 10-20 lbs

Smolov Jr Spreadsheet + Calculator

Smolov Jr Mesocycle

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 13 Week Programs, 3 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 4 Day Workout Plan
Squat frequency: 3, 4
Bench press frequency: 4

Overhead press frequency: 4

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