Smolov Squat
The full thirteen-week Smolov cycle and Smolov Jr., with every set's weight calculated, rest timers running, and a plate calculator telling you what to load.
What you are signing up for
Smolov is a squat specialization cycle attributed to Sergey Smolov, popularised in English through Power to the People Professional. Thirteen weeks, four phases, and a reputation for adding up to a hundred pounds to a back squat.
It is not a beginner program. A year of consistent lifting and squat technique that holds up under fatigue are the minimum. Without those, this is an injury with a schedule attached.
- The complete 13-week Smolov cycle, all four phases
- Smolov Jr., with as many cycles as you want
- Every set's weight calculated and rounded for you
- Built-in plate calculator so you never do bar math
- Rest timers between sets
- Full history of every session
The four phases
- Weeks 1–2: Introduction. Preparing the legs for what follows.
- Weeks 3–6: Base. Squatting four times a week: 4×9, 5×7, 7×5 and 10×3, with weight climbing every session.
- Weeks 7–8: Switching. A deload. Not optional.
- Weeks 9–13: Intense. Three sessions a week, most of the work between 81% and 90%. This is the hard part.
The full program breakdown goes through each phase in detail.
Rules that decide the outcome
- Do not deadlift during the full cycle, since it competes directly with the squat work
- Eat properly, around 4,000 kcal a day depending on bodyweight
- Eight hours of sleep, minimum, because this is where you get stronger
- Stretch on rest days
- Get a training partner
Smolov Jr.
If thirteen weeks is more than you want to commit, Smolov Jr. is the three-week base block run on its own. The app will run as many Jr. cycles as you want, which makes it the sensible way to find out whether you can tolerate the full program before signing up for all of it.
Common questions
Am I strong enough for Smolov?
Can I run just Smolov Jr.?
Does it tell me which plates to load?
Can I deadlift during the cycle?