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