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 for both iOS and Android available for download. If you’re more of a spreadsheet person, download our excel smolov jr calculator.


 

Phase In

Week
Day
Lift
Sets
Reps
Weight
11138
11215
11322
11411
12138
12215
12322
12411
13145
13213
13322
13411
21115
22115
23115

 

Base Cycle

Week
Day
Lift
Sets
Reps
Weight
31149
32157
33175
341103
41149
42157
43175
441103
51149
52157
53175
541103
61100Rest
62100Rest
63111Max
64111Max

 

>> Click Here to Download Our Switching Phase Program <<

 

Intense Cycle – Calculate with New 1RM

Week
Day
Lift
Sets
Reps
Weight
91113
91214
91334
91415
92113
92213
92314
92413
92525
93114
93214
93354
101114
101214
101314
101413
101524
102113
102213
102313
102433
102513
103113
103213
103314
103445
111113
111213
111313
111455
112113
112213
112313
112423
113113
113213
113313
113443
121113
121214
121355
122113
122213
122343
123113
123214
123334

 

Taper Week

Week
Day
Lift
Sets
Reps
Weight
131113
131213
131325
131434
132114
132244
133111Max