Smolov is a Russian squat specialization and peaking cycle created by Sergey Smolov, a Soviet-era weightlifting coach. The full program runs 13 weeks and is built around four phases: a 2-week Introductory Microcycle, a 4-week Base Mesocycle (4 days per week of squatting), a 2-week Switching phase, and a 5-week Intense Mesocycle that ends with a 1RM test. There’s also a separate 3-week version called Smolov Jr that you can run for squat or bench press.
The idea behind Smolov is extreme squat frequency and volume at high percentages. The Base Mesocycle alone has you squatting 4 days per week with loads between 70% and 85% of your 1RM. Your body adapts to a level of squat volume most programs don’t approach. You need to eat, sleep, and recover around the program, not alongside it.
Smolov is for intermediate to advanced lifters with a solid squat base and a specific reason to peak, like a meet or a record attempt. If you’re a beginner, running a caloric deficit, or short on recovery time, skip it. For a less aggressive squat-focused peaking option, check out the Russian Squat Routine or the Hatch Squat Program.
Table of Contents
Smolov Spreadsheets
Smolov Squat Program Spreadsheet + Calculator
Enter your current squat 1RM once and the spreadsheet calculates every session’s weights across all 13 weeks automatically.
Smolov Squat Program Spreadsheet | LiftVault.com
Smolov Jr Spreadsheet + Calculator
Enter your 1RM and the Smolov Jr spreadsheet populates all four training days for each of the 3 weeks. Works for squat or bench press.
Smolov Jr Spreadsheet | LiftVault.com
Smolov Squat Program
The Smolov program consists of four phases:
- Weeks 1-2 (Introduction Cycle)
- Weeks 3-6 (Base Cycle)
- Weeks 7-8 (Switching Cycle)
- 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 Number | Sets | Reps | Percentage |
|---|---|---|---|
| 1 | 3 | 8 | 65% |
| 2 | 1 | 5 | 70% |
| 3 | 2 | 2 | 75% |
| 4 | 1 | 1 | 80% |
The third squat session of the week will look like this.
| Set Number | Sets | Reps | Percentage |
|---|---|---|---|
| 1 | 4 | 5 | 70% |
| 2 | 1 | 3 | 75% |
| 3 | 2 | 2 | 80% |
| 4 | 1 | 1 | 90% |
The second week also has three squat sessions, but the sets drop off sharply.
- 2×2 @85%
- 1×3 @85%
- 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.
| Week | Day | Sets | Reps | Percentages |
|---|---|---|---|---|
| 3 | 1 | 4 | 9 | 70% |
| 3 | 2 | 5 | 7 | 75% |
| 3 | 3 | 7 | 5 | 80% |
| 4 | 1 | 4 | 9 | 70% + 20 pounds |
| 4 | 2 | 5 | 7 | 75% + 20 pounds |
| 4 | 3 | 7 | 5 | 75% + 20 pounds |
| 4 | 4 | 10 | 3 | 85% + 20 pounds |
| 5 | 1 | 4 | 9 | 70% + 30 pounds |
| 5 | 2 | 5 | 7 | 75% + 30 pounds |
| 5 | 3 | 7 | 5 | 80% + 30 pounds |
| 5 | 4 | 10 | 3 | 85% + 30 pounds |
| 6 | 1 | Rest | Rest | Rest |
| 6 | 2 | Rest | Rest | Rest |
| 6 | 3 | 1 | 1 | Build to 1RM |
| 6 | 4 | 1 | 1 | Build to 1RM |
Smolov Switching Cycle
The Smolov switching cycle consists of heavy squat negatives, power cleans, and box squats. It’s included as a recovery period before the final intense mesocycle where the peaking will occur.
Smolov Intensity Cycle
The Smolov intensity cycle spans 5 weeks. The first four weeks include a high volume of work, 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 test your new 1RM.
Smolov Jr Program for Squat and Bench Press
Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. It’s 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.
Every week of Smolov Jr has 4 training days. Here is what the set & rep scheme looks like for each of those training days.
The canonical set and rep scheme for Smolov Jr across the 4 days is: 6×6 @ 70%, 7×5 @ 75%, 8×4 @ 80%, 10×3 @ 85%.
| Day | Sets | Reps |
|---|---|---|
| 1 | 6 | 6 |
| 2 | 7 | 5 |
| 3 | 8 | 4 |
| 4 | 10 | 3 |
While the set & rep scheme for each training day stays the same across all 3 weeks, the intensity changes. Here is how the intensity changes over the 3 weeks for each training day.
| Week | Day 1 | Day 2 | Day 3 | Day 4 |
|---|---|---|---|---|
| 1 | 70% | 75% | 80% | 85% |
| 2 | 70% + 5-10 lbs | 75% + 5-10 lbs | 80% + 5-10 lbs | 85% + 5-10 lbs |
| 3 | 70% + 10-20 lbs | 75% + 10-20 lbs | 80% + 10-20 lbs | 85% + 10-20 lbs |
Source: PowerliftingToWin.com
Smolov FAQs
How much can Smolov add to your squat?
Results vary, but lifters who complete the full 13-week cycle typically report gains of 30-50 lbs on their squat 1RM. Keep in mind that PowerliftingToWin notes most lifters lose some of those gains after completing the program, since the volume is not sustainable long-term. Smolov is best used as a short-term peak, not a base-building tool.
How long is the Smolov program?
The full Smolov squat program is 13 weeks. It breaks down into a 2-week intro, a 4-week base cycle, a 2-week switching phase, and a 5-week intensity cycle that ends with a 1RM test. Smolov Jr is a standalone 3-week version.
Is Smolov good for beginners?
No. Smolov is designed for intermediate to advanced lifters with a strong squat base. Beginners don’t have the recovery capacity or technical consistency to handle 4 days per week of heavy squatting safely. If you’re relatively new to squatting, run a linear progression program first, then consider something like the Russian Squat Routine or the Hatch Squat Program before attempting Smolov.
What’s the difference between Smolov and Smolov Jr?
Smolov is a full 13-week squat-only peaking cycle. Smolov Jr is a 3-week abbreviated version that you can run for squat or bench press. Smolov Jr can also be repeated (with a rest week between runs), whereas the full Smolov is designed to be run once for a specific peak. Smolov Jr is also more commonly used because the time commitment is much lower.
Can I run Smolov for bench press?
The full Smolov program is squat-specific. Smolov Jr, though, is widely used for bench press. The rep scheme and structure translate well to bench, and running 4 bench sessions per week for 3 weeks is more manageable than doing the same for 13. If you want to run Smolov Jr for bench, just enter your bench 1RM in the Smolov Jr spreadsheet above.
Do I need to deload after Smolov?
Yes. The final week of Smolov is already a taper, and you finish with a 1RM test, but after that you need real recovery time before returning to normal training volume. Most lifters take 1-2 weeks of reduced training after completing the full program. If you ran Smolov Jr, a few easy days to a full deload week is standard before picking up your normal program.
