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Home » Programs » 13 Week Programs » Smolov and Smolov Jr Program Spreadsheets

Smolov and Smolov Jr Program Spreadsheets

Last updated October 7, 2019

Experience level: Advanced
Weeks: 13, 3
Periodization: Block Periodization, Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:High Volume, Peaking
Uses RPE:No
Uses 1RM Percentage(%):Yes

3.7 / 5 ( 18 votes )

Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench. 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.

Contents

  • 1 Smolov Micro and Meso Cycles
  • 2 Smolov Jr for Squat and Bench Press
    • 2.1 Related Programs

Smolov Micro and Meso Cycles

Smolov Microcycle + Mesocycle Spreadsheet

Smolov Jr for Squat and Bench Press

Smolov Jr Mesocycle

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Filed Under: 13 Week Programs, 3 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Workout Program

Squat frequency: 3, 4
Bench press frequency: 4

Overhead press frequency: 4

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