Smolov Calculator


Enter your one rep max and the week-to-week weight increment you plan on using during the base cycle. The tables below will populate with the weights for you to use throughout the program. Most people use 5 to 10 lbs for the increment value. For complete details on the 13 week Smolov Squat check out our write up on the program.

If you prefer, we have a smolov app in the itunes store and google play market for download. If you’re more of a spreadsheet person, download our excel smolov jr calculator.

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Phase In

Week
Day
Lift
Sets
Reps
Weight
1 1 1 3 8
1 1 2 1 5
1 1 3 2 2
1 1 4 1 1
1 2 1 3 8
1 2 2 1 5
1 2 3 2 2
1 2 4 1 1
1 3 1 4 5
1 3 2 1 3
1 3 3 2 2
1 3 4 1 1
2 1 1 1 5
2 2 1 1 5
2 3 1 1 5

 

Base Cycle

Week
Day
Lift
Sets
Reps
Weight
3 1 1 4 9
3 2 1 5 7
3 3 1 7 5
3 4 1 10 3
4 1 1 4 9
4 2 1 5 7
4 3 1 7 5
4 4 1 10 3
5 1 1 4 9
5 2 1 5 7
5 3 1 7 5
5 4 1 10 3
6 1 1 0 0 Rest
6 2 1 0 0 Rest
6 3 1 1 1 Max
6 4 1 1 1 Max

Intense Cycle – Calculate with New 1RM

Week
Day
Lift
Sets
Reps
Weight
9 1 1 1 3
9 1 2 1 4
9 1 3 3 4
9 1 4 1 5
9 2 1 1 3
9 2 2 1 3
9 2 3 1 4
9 2 4 1 3
9 2 5 2 5
9 3 1 1 4
9 3 2 1 4
9 3 3 5 4
10 1 1 1 4
10 1 2 1 4
10 1 3 1 4
10 1 4 1 3
10 1 5 2 4
10 2 1 1 3
10 2 2 1 3
10 2 3 1 3
10 2 4 3 3
10 2 5 1 3
10 3 1 1 3
10 3 2 1 3
10 3 3 1 4
10 3 4 4 5
11 1 1 1 3
11 1 2 1 3
11 1 3 1 3
11 1 4 5 5
11 2 1 1 3
11 2 2 1 3
11 2 3 1 3
11 2 4 2 3
11 3 1 1 3
11 3 2 1 3
11 3 3 1 3
11 3 4 4 3
12 1 1 1 3
12 1 2 1 4
12 1 3 5 5
12 2 1 1 3
12 2 2 1 3
12 2 3 4 3
12 3 1 1 3
12 3 2 1 4
12 3 3 3 4

 

Taper Week

Week
Day
Lift
Sets
Reps
Weight
13 1 1 1 3
13 1 2 1 3
13 1 3 2 5
13 1 4 3 4
13 2 1 1 4
13 2 2 4 4
13 3 1 1 1 Max