Subscribe to the Lift Heavy Shit Email List

Programs and Tools

Smolov Program

The full Smolov cycle is a brutal 13-week reckoning only appropriate for experienced lifters. Those that make out the other side will be rewarded with a huge jump in their squat.

Learn More

Smolov Jr Program

Smolov Jr. is an abbreviated, 3-week version, of the full Smolov cycle. Unlike full Smolov, it is also used for other lifts like bench press, deadlift, etc.

Learn More

Smolov Calculator

The Smolov calculator will take your current max and compute the loads you should use each and every lifting day in the 13 week cycle - and provide them in a handy, printable table you can take to the gym.

Use Calculator

Smolov Jr. Calculator

The Smolov Jr. calculator computes the weights you should use for the 3 week program based on your current max. Use this for your squat, bench or other power lifting movements.

Use Calculator

From The Blog


Smolov Jr Training Journal – Week 2

bench press smolov jr

Smolov Jr Training Journal – Week 1


Smolov To Hatch


Get the Smolov App!