Strengthening Squat and Bench

Smolov Jr. Calculator



Enter your one rep max and the week-to-week weight increment you plan on using and 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 Smolov Jr. program, check out our write up.  If you prefer, we have a smolov jr app in the itunes store for download.



 

Week 1

Day
Sets
Reps
Weight
Monday 6 6
Wednesday 7 5
Friday 8 4
Saturday 10 3

 

Week 2

Day
Sets
Reps
Weight
Monday 6 6
Wednesday 7 5
Friday 8 4
Saturday 10 3

 

Week 3

Day
Sets
Reps
Weight
Monday 6 6
Wednesday 7 5
Friday 8 4
Saturday 10 3