Home / Smolov

Smolov

Smolov Routine

What is Smolov? Smolov refers usually to the original Smolov Squat Routine. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. It is named after its creator, Sergey Smolov “the Russian Master of Sports”. The squat routine is a strength program broken down into four phases which last for …

Read More »

Smolov Squat Routine Calculator

Smolov Squat Program Calculator More info on Smolov Squat Routine Smolov program – Base mesocycle Enter your squat RM: Choose increment value: KilogramsPounds Monday Wednesday Friday Saturday Week 1: Week 2: Week 3: Take a 3 week break from squat work, test your NEW RM, enter it in the box …

Read More »

Smolov Jr. Review

It’s been a few days since I finished with my max testing after my double Smolov Jr. cycle. I run Smolov Jr. for both the bench and the squat at the same time. So here’s my review: Smolov Jr. for bench: It was the third time I run it for …

Read More »

Training – Smolov Jr W3D4 (Squats)

Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1301 x 16010 sets x 3 x 187.5 Calves various Left Trap StretchingRight Knee Mobility Exercises Notes:Today’s workout might have been the most challenging workout I’ve ever performed. It was a test of determination and mental toughness. Stuff like …

Read More »

Training – Smolov Jr W3D4 (Bench)

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1001 x 12010 sets x 3 x 132.5 Row various Chinups 10 x BW10 x BW10 x BW  Biceps various Triceps various Shoulder Dislocations Notes:Slept for many hours and woke up feeling groggy. All I wanted to do …

Read More »

Training – Smolov Jr W3D3

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1001 x 1208 sets x 4 x 125 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1408 sets x 4 x 177.5 Chinups various Calves various Shoulder Dislocations Left Trap StretchingRight Trap StrengtheningRight Knee Mobility …

Read More »

Training – Smolov Jr W3D2

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1007 sets x 5 x 117.5 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1307 sets x 5 x 167.5 Barbell Row  4 sets 12 reps Shoulder DislocationsLeft Trap StretchingRight Trap StrengtheningRight Knee Mobility Exercises …

Read More »

Training – Smolov Jr W3D1

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1006 sets x 6 x 110 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1306 sets x 6 x 157.5 Rowing various Calves various Shoulder Dislocations Left Trap StretchingRight Trap StrengtheningRight Knee Mobility ExercisesNotes:Bench felt …

Read More »

Training – Smolov Jr W2D4

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1001 x 12010 sets x 3 x 130 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1301 x 16010 sets x 3 x 182.5 Left Trap StretchingRight Knee Mobility Exercises Notes: Bench was easy, squats …

Read More »

Training – Smolov Jr W2D3

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1008 sets x 4 x 122.5 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1408 sets x 4 x 172.5 Left Trap StretchingRight Knee Mobility ExercisesNotes:Bench was easy, squats were hard! I had to rush …

Read More »