🏋 Smolov Squat Calculator
Generate your complete 13-week Smolov squat program based on your current 1 rep max
| Phase | Duration | Days/Week | Focus | Volume |
|---|---|---|---|---|
| Intro Microcycle | 2 weeks | 3–4 | Adaptation & volume base | Moderate |
| Switching Phase | 1 week | — | Active recovery / light training | Low |
| Base Mesocycle | 4 weeks | 4 | High volume hypertrophy/strength | Very High |
| Switching Phase 2 | 2 weeks | — | Deload / accessory work | Low |
| Intense Mesocycle | 4 weeks | 3 | Heavy intensification | High |
| Total Program | 13 weeks | 3–4 | Full squat peaking cycle | Periodized |
| Week | Monday | Wednesday | Friday | Saturday |
|---|---|---|---|---|
| Week 1 | 4 x 9 @ 70% | 5 x 7 @ 75% | 7 x 5 @ 80% | 10 x 3 @ 85% |
| Week 2 | 4 x 9 @ 72% | 5 x 7 @ 77% | 7 x 5 @ 82% | 10 x 3 @ 87% |
| Week 3 | 4 x 9 @ 74% | 5 x 7 @ 79% | 7 x 5 @ 84% | 10 x 3 @ 89% |
| Week 4 | 4 x 9 @ 76% | 5 x 7 @ 81% | 7 x 5 @ 86% | 10 x 3 @ 91% |
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| Week 1 | 3 x 3 @ 80% | 3 x 3 @ 82% | 3 x 3 @ 85% |
| Week 2 | 3 x 2 @ 85% | 3 x 2 @ 87% | 5 x 2 @ 90% |
| Week 3 | 4 x 2 @ 90% | 4 x 2 @ 92% | 1 x 1 @ 95% |
| Week 4 | 3 x 2 @ 90% | 3 x 2 @ 85% | Max Test 1RM |
| Level | Men (70kg BW) | Men (90kg BW) | Women (60kg BW) | Women (75kg BW) |
|---|---|---|---|---|
| Beginner | 70 kg | 90 kg | 42 kg | 53 kg |
| Novice | 98 kg | 124 kg | 57 kg | 72 kg |
| Intermediate | 126 kg | 157 kg | 75 kg | 93 kg |
| Advanced | 156 kg | 192 kg | 94 kg | 116 kg |
| Elite | 189 kg | 229 kg | 114 kg | 140 kg |
| Factor | Recommendation | Notes |
|---|---|---|
| Average Squat Gain | +20–40 kg (Base) | Per full base mesocycle |
| Elite Gain (Full Program) | +40–60 kg | Over 13 weeks total |
| Daily Caloric Surplus | +300–500 kcal | Essential for recovery |
| Protein Intake | 1.8–2.2 g/kg BW | Per day minimum |
| Sleep Per Night | 8–10 hours | Critical recovery window |
| Rest Between Sets | 3–5 minutes | Heavy sets may need 6+ min |
| Squat Sessions/Week (Base) | 4 sessions | Mon / Wed / Fri / Sat |
| Deload Between Phases | 1–2 weeks | Switching phase — keep activity light |
The Smolov Squat routine is a tough program from Russia. One called it after Sergey Smolov, its creator, who is known as the Russian Master of Sports. It splits into four parts and lasts together 13 weeks.
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This high-volume block training plan helped weightlifters quickly strengthen their Squat before competition.
Smolov Squat Program to Get Stronger in 13 Weeks
One can share the program roughly into five blocks. They are made up of the introductory, basic, switching, intensive and peak phases. The introductory part works as a warm-up block, the basic as a building block, the switching as a bridge the intensive as a changing block, and the peak is for reaching the top.
The introductory phase lasts two weeks and works the Squat three times per week. In the first week the Squat sessions use percentages of around 65% from the maximum one-rep and upward until 80% or even 90% on the third day. Smolov even suggests to add lunges in that frist week, with attention to maximum tension of the thighs.
The basic phase is what many link with Smolov when they hear about it. It requires heavy Squat four days in a week. The most special part shows in the progress from week too week.
In the fourth week one adds 20 pounds to the weights of the third week. The basic block starts at 80% for the first session, and every next session raises the load, ending in 10 sets of 3 reps up to 95%. For those whose one-rep maximum is under 315 pounds, one can cut the additions to 10 and 5 pounds instead of 20 and 10.
Many users choose 5 to 10 pounds for the progress value when they lay out the program.
That program became famous because of its very high frequency and high intensity. It promises to add up to 100 pounds to the Squat one-rep maximum in only three months. More experienced lifters can even gain 100 pounds on their back Squat in one single cycle.
Doing Squat four times a week truly makes the effort to build strength worth it. Hitting personal records that before seemed impossible truly happens during the cycle. Adding 60 pounds to the one-rep maximum after 13 weeks is a likely result.
Rest is key in this program. It does not work for muscle growth, because the number of reps is too low for good growth and lacks enough variety in the exercises. The only main target of Smolov is to quickly strengthen the Squat.
It matters to keep good form and recover the energy to reach good results. Watching the form during Squat four days a week cangive big gains through the whole cycle.
