Smolov Squat Routine
Smolov Squat Routine is a weight training program for squats which originates from Russia. The Smolov Squat Routine is a tried and proven Russian program composed of 5 mini-cycles that combine to make up one 13 week macro-cycle.[citation needed] Many lifters using this cycle need to ingest extra calories to make up for the extra work, this often takes place in a daily bowl of oats, kale smoothies or boxes of poptarts.[citation needed]
The routine is laid out as follows:
(% of 1RM / sets x reps)
Intro Cycle Week 1
- Day 1: 65%/3×8 70%×5 75%/2×2 80%×1
- Day 2: 65%/3×8 70%×5 75%/2×2 80%×1
- Day 3: 70%/4×5 75%×3 80%/2×2 90%×1
Week 2
- Day 1: Work up to 80%×5
- Day 2: Work up to 82.5%×5
- Day 3: Work up to 85%×5
Base Mesocycle Week 1
- Day 1: 70%/4×9
- Day 2: 75%/5×7
- Day 3: 80%/7×5
- Day 4: 85%/10×3
Week 2 Add 20lbs to all %
- Day 1: 70%/4×9
- Day 2: 75%/5×7
- Day 3: 80%/7×5
- Day 4: 85%/10×3
Week 3 Add 30lbs to all %
- Day 1: 70%/4×9
- Day 2: 75%/5×7
- Day 3: 80%/7×5
- Day 4: 85%/10×3
Week 4
- Day 1: REST
- Day 2: REST
- Day 3: Max 1RM
- Day 4: Max 1RM
(TRAINEE USES NEW 1RM FOR REST OF % CALCULATIONS)
Speed Phase Week 1
- Day 1: 50%/5×5
- Day 2: 55%/6×4
- Day 3: 60%/8×3
- Day 4: 65%/6×3
Week 2
- Day 1: 65%/6×3
- Day 2: 60%/8×3
- Day 3: 55%/6×4
- Day 4: 50%/5×5
Intense Mesocycle Week 1
- Day 1: 65%×3 75%×4 85%/3×4 85%×5
- Day 2: 60%×3 70%×3 80%×4 90%×3 85%/2×5
- Day 3: 65%×4 70%×4 80%/5×4
Week 2
- Day 1: 60%×4 70%×4 80%×4 90%×3 90%/2×4
- Day 2: 65%×3 75%×3 85%×3 90%/3×3 95%×3
- Day 3: 65%×3 75%×3 85%×4 90%/4×5
Week 3
- Day 1: 60%×3 70%×3 80%×3 90%/5×5
- Day 2: 60%×3 70%×3 80%×3 90%/2×3
- Day 3: 65%×3 75%×3 85%×3 95%/4×3
Week 4
- Day 1: 70%×3 80%×4 90%/5×5
- Day 2: 70%×3 80%×3 95%/4×3
- Day 3: 75%×3 90%×4 95%/3×4
Peak Week
- Day 1: 70%×3 80%×3 90%/2×5 95%/3×4
- Day 2: 75%×4 85%/4×4
- Day 3: Set New 1RM