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
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