Smolov squat calculator. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. Program a “little bit” easier. Enter your one rep max and the week-to-week weight increment you plan on using during the base cycle. This intensive Russian squat cycle is famous for delivering huge strength gains—but only for those who are ready for its demands. Key features include a comprehensive squat routine generator, progress tracking, and smart recommendations to optimize your training. . squat program and would definitely recommend it to anyone looking to improve their squat strength. It provides users with a structured and efficient way to improve their squat lifts through personalized programs. I wanted to continue squatting 3 times per week. Smolov isn't for new lifters, but if you have some experience under your belt (like with 5/3/1, starting strength, 20 squat, etc. This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. Smolov Squat Calculator is a powerful fitness app designed to enhance your squatting performance. Disponible en Android, esta app permite calcular los pesos a utilizar basándose en el máximo de una repetición, facilitando el seguimiento de los ciclos de entrenamiento de This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. program is unlike anything you might have tried. 和13周的全Smolov Squat协议。 该应用程序 还可以轻松跟踪您在周期中的位置。 Nov 13, 2020 · Smolov Squat Calculator Description No more fiddling with spreadsheets and print outs at the gym. Post and Read honest and unbiased users reviews. program. Reader Soiren informed me that there is also version which includes programming for Bench and Deadlift. This Russian squat cy… Apr 3, 2025 · What if you could add 30 pounds to your bench press in three weeks? How about 40, or 50? The Smolov Jr. AboutSmolov Pro Squat Calculator Everything you get in our basic smolov calculator app, but now with the much requested feature of saving and recalling past sessions. io. Sep 10, 2024 · "The Smolov program is a high-intensity squat program designed to increase your squat strength. Oct 20, 2014 · Spreadsheets for various Popular Powerlifting & Weightlifting Programs and Calculators. Generate a personalized 4-week Smolov squat program. Here's how one PT used the Russian Smolov squat routine to take her squat from 80kg to 110kg at 55kg bodyweight. Don’t Deadlift (or do anything taxing on the back). […] This page will detail the Smolov Jr. Hop over to the calculator page to compute the weights for your next Smolov cycle. It consists of multiple phases with varying intensity and volume to push your limits and achieve new personal records. Enter your 1 rep max and let the app calculate the workouts for you. and 13-week Full Smolov Squat protocols. , and the Russian Squat Program — into and easy-to-use calculator and spreadsheet that produces custom programs based Smolov Jr Calculator Enter your one rep max and the week-to-week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator if you don’t know it); Weeks 4 and 5 add specific poundages to that percentage. program promises serious gains in a short amount of time — if you can survive it. Instead of high volume squatting four times per week per Smolov, which would be overkill for many, you only squat twice. Bench Report by a redditor Description - Smolov Squat Calculator Wide Swath Research, LLC , the publisher behind many iOS app (Texas Method Strength Calculator ,20 Rep Squat Calculator ,Cult Of Strength ,Smolov Squat Calculator ,Hatch Squat Calculator), brings Smolov Squat Calculator with a number of new features along with the usual bug fixes. Apr 15, 2016 · Download Smolov Squat Calculator 1. All the data is saved in the app so the next time you open the app you know exactly what day you are on. Apparently it’s easier and can be used for a variety of lifts. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). This guide helps you to maximize these routines. Jun 2, 2024 · By consistently using the Smolov Jr calculator to determine your squat weights each week, you can maintain a steady and progressive approach towards your strength and muscle-building goals. Smolov Pro Squat Calculator: A Great Lifting Protocol for Experienced Lifters Smolov Pro Squat Calculator is an Android app developed by Evidence Based Athlete LLC. It can be found (along with a ton of other great stuff) in Pavel’s book, Beyond Bodybuilding. Calculate weights based on your 1RM and target gains. protocol, for more information about the full 13 week Smolov protocol, head here. It often presents the program's schedule, detailing the sets, repetitions, and percentages of the one-rep maximum for each training session. Calculate your Smolov Jr. Input these numbers into the spreadsheet or the online calculator and it will automatically compute the weights you need to use each week. Below are the first three days of the first week of Smolov. The tables below will populate with the weights for you to use throughout the program. This lifestyle app falls under the Health & Fitness subcategory and is a full version licensed program. Calculator Generates a 3 week workout based on your current 1 rep maximum Jan 9, 2012 · PillarofBalance Jan 8, 2012 Tags calculator smolov squat training Prev 1 2 3 Next Prev This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. It may have been due to form breakdown but I’m also willing to consider that the weight was too heavy for my current tendon conditions. Generate a customized 3-week high-intensity program, track progress, and download your plan. more ↓ Nov 6, 2013 · Many of you probably ran the Russian Squat Routine before. is used by intermediate to advanced lifters for the bench press. Generate a personalized 6-week program based on your 1RM. Nov 15, 2020 · Want to build squat strength rapidly, consider the Smolov Program. Program Overview Smolov Jr. Input your 1RM, choose kg/lbs, view weekly workouts, and download your intense training plan. Well done! To run Smolov given history of recurring injuries is ballsy to the say the least. The app also makes it easy to keep track of where you are in the cycle. Jul 13, 2021 · We've seen training programs like the FST7, GVT, DTP, PH3, and whatnot but the Smolov Jr. Free Excel download included. g. May 7, 2014 · This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov Jr. If you’re willing to build these lifts at any cost (e. Jun 24, 2020 · Smolov can put sheets of muscle on your lower body, but the risks of overreaching and injury are certainly higher than a more reasonable and moderate program. This blog post will outline the smolov jr program, publically available results reports and a mathematical approach to underpin these most likely outcomes, if you decide to go on the program. All that you need to begin is your current back and front squat maxes. Bench press will be done 4 times per week, with escalating intensities as the week progresses. 58-star health & fitness app by Wide Swath Research, LLC. Calculator maps out your training weights for a full 3-week Smolov Jr. 为期3周的Smolov Jr. Calculator Generates a 3 week workout based on your current 1 rep maximum Above, we’ve assembled three major squat programs — Smolov, Smolov Jr. Use our Smolov Squat Routine calculator to simplify things! TIPS FOR SMOLOV Calculate off of a conservative “1RM”. Boost your bench press with our Smolov Jr Calculator. And thus when you do try to train all 3 lifts, what happens? It's a peaking program so you won't keep all that strength, sure, but even the "base" strength - if you then go back to a normal 2x week squat routine, how Boost your squat strength with our Russian Squat Program Calculator. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via this Smolov Jr. If you calculate too heavy, you have a high chance of failing, or injury (use in the included spreadsheet). Do not go heavier than prescribed—don’t add extra exercises, sets, or Find helpful users reviews and customer ratings for Smolov Squat Calculator. If you are looking out to up your squatting strength to super human level, give a pat on your back as you have landed on the right page. Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. and 13-week Full Smolov Squat No more fiddling with spreadsheets and print outs at the gym. If you’re familiar with the program and are just looking for a calculator to compute loads, click here or here for the app. Typically, Smolov Jr. You will need to recover all This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. All you have to do is plug in your one-rep max and it tells you how much weight you need to lift in every set of the program. The Smolov Squat Program is one of the most powerful and challenging squat routines ever designed, helping experienced lifters add 50–130 lbs to their squat in just 13 weeks. Feb 3, 2025 · A tool designed for implementing the Smolov squat program, this application typically computes training weights based on a lifter's one-rep maximum. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Smolov Jr. ), then this may be a great lifting protocol for you. training program. May 7, 2014 · Download Smolov Squat Calculator, a 3. We’ve expanded our resources to include a calculator for the full Smolov squat program. For complete details on the 13 week Smolov Squat check out our write up on the program. is a high-frequency training program designed to rapidly improve either your squat or bench Dec 4, 2018 · Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. This Russian squat cy… Use the Smolov Jr. The four phases are May 28, 2025 · Use the Smolov Jr. Smolov works by progressively overloading the muscles to stimulate growth and strength gains. Aug 7, 2022 · Smolov Jr Calculator. cycle based on your squat or bench press one-rep max. No more fiddling with spreadsheets and print outs at the gym. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. May 7, 2014 · Discover the Smolov Squat Calculator app on AppsHunter. 99. We just got our very own Smolov Jr calculator up on the site. Jun 3, 2012 · Smolov Jr is a 3 week training routine derived from the “base mesocycle” of the Smolov Russian squat routine. Whatever your max is you should subtract 10-15 pounds just to be on the safe side. Buy from iTunes A Smolov calculator is an online calculator that does all of the math for you. To get started, simply click over to the Hatch Squat Calculator to guide you in each of your sessions. Calc the weights you should use for the 13-week Smolov and 3-week Jr. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. Apr 13, 2012 · If you want to bring up your bench press, try a cycle of Smolov Jr. Free Smolov squat calculator to plan your 13-week powerlifting program. Apr 23, 2013 · Smolov and Smolov Jr. This stretches the Smolov Jr Calculator Generates a 3 week workout based on your current 1 rep maximum Enter your 1 Rep Max: Calculate Might as well do a second Smolov Jr after some rest. What is Smolov? Smolov refers usually to the original Smolov Squat Routine. So it came in handy that Chad Wesley Smith and from Juggernaut Training Systems posted the following program in a newsletter he recently send out. bench (or squat) and said “wow that wasn’t so bad, why do people say this is so hard?” Maybe it wasn’t hard because the person that wrote your “Smolov Jr. For ease of use I made it into a Need to cancel your Smolov Squat Calculator subscription or delete the app? This guide provides step-by-step instructions for iPhones, Android devices, PCs (Windows/Mac), and PayPal. Learn about phases, scheduling, and tips for this intense Russian strength protocol for massive gains. It is named after its creator, Sergey Smolov “the Russian Master of Sports”. At a high level, the program consists of the following: Phase In This initial two week phase is all about getting […] Sep 28, 2013 · Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Jan 23, 2015 · Like every other program that works off percentages, you have to plugin your one rep max in order to find the weight you should be using. This concentrated approach to squat training aims to maximize strength gains in this foundational compound movement. But be aware, this high-volume program will push you to your limits! Smolov Squat Calculator is a powerful fitness app designed to enhance your squatting performance. The full Smolov cycle is a brutal 13 week reckoning. 0. May 6, 2015 · This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. is a 4 day per week program that extends over a period of 3 weeks. Sep 3, 2025 · About Smolov Squat Calculator Smolov Squat Calculator is an app developed by Wide Swath Research, LLC. Some versions might also include additional features like weight tracking and progress visualization. protocols. ” calculator copied it from another person, who copied it from another… Aug 4, 2023 · Ah, yes. are incredibly intense but effective approaches for improving your squat and bench strength. I would highly recommend digging a bit deeper on how to pick your numbers and why you are doing such a focused, high-intensity program, before doing it for longer than a month. The smolov squat program has you squatting 3 to 4 times per week for 13 weeks, with the aim of adding serious strength to your squat Smolov gained popularity through Pavel Strengthening Squat and BenchThe Program The brutal squat program that almost guarantees a big PR. May 7, 2014 · This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. Users in the United States have given Smolov Squat Calculator app an average rating of 3. This calculator is a Java-based tool for creating a Smolov Jr. Download: Link to Google Docs choose File – ‘Make a Copy’ or ‘Download as’ (xlsx for excel for example) Share your Feb 6, 2025 · Download Smolov Squat Calculator for Android: a health & fitness app developed by Evidence Based Athlete, LLC with 5,000+ downloads. Our Smolov Jr. I got hooked to squatting and I love doing them. Mar 19, 2025 · Russian, Hatch, Smolov: We go in-depth on some of the most popular back squat programs in weightlifting and beyond. No more fiddling with spreadsheets and print outs at the gym. Download for iPhone, iPad, iOS Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. Smolov Jr Program If you have been through the brutality of the Smolov Squat Program, you might find the Smolov Jr. Check it out on the itunes app store and the google play store. 58 out of 5 stars, based on a total of 26 ratings since its release on Nov 20 by Wide Swath Research LLC. How did you solve your shitty knees? It’s frustrating going into a program and coming out Oct 6, 2020 · Smolov Squat Calculator App Reviews The Smolov Squat Calculator app recently received 17 positive reviews on iPhone, iPad, and Android devices, and 4 negative reviews. Such as the Smolov Squat Routine, Russian Squat Routine and many more. Most people use 5 to 10 lbs for the increment value. Calc the weights you should use for Jan 28, 2025 · The Smolov Jr. Get stronger, faster! Smolov squat program is one of the most renowned approaches to enhance your squatting strength and take it to your desired numbers. Program you will surely experience one of the toughest training protocols you have ever tried in your lifting career. Just enter your one-rep max for the squat or bench press and how much weight you’d like to add after Weeks 1 and 2. This Russian squat cy… 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 below and continue with the program Smolov program Dec 13, 2022 · Background on Smolov What is the Smolov Programme? The smolov squat program (or smolov squat routine) is named after its creator Sergey Smolov, a “Russian Master of Sport” and weightlifting coach in the 1970’s. The Smolov squat program will test Jun 13, 2016 · How to program Smolov Jr The program itself is pretty simple to calculate and the details are outlined in the post. When you are finished with a workout you can use the checkboxes to check that day off. The app is designed to calculate the weights that you should use for the 3-week Smolov Jr. Smolov isn't for new lifters, but if you have Currently I had to drop my Smolov JR because unfortunately something happened inbetween week 1 and 2 where my knees just couldn’t seem to take the beating anymore. Jun 19, 2025 · Master the Smolov squat program with this comprehensive guide. The app has been available since May 2014. " Get Smolov Squat Calculator latest version for iOS (iPhone/iPad/iPod touch) at $0. Squat and Bench Resources: Program Overview Smolov Jr Calculator May 7, 2014 · This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. 2 Paid APP at 0. If you haven’t been through it, then while following the Smolov Jr. This Russian squat cy… The essential guido to gains with Smolov Jr Based on what I gathered you can expect gains between 5 - 15kg within a month or 10 - 30 pounds. It is recommended to stay far away from anything that requires lower back recovery. Overall, I had a great experience with the Smolov Jr. Feb 24, 2017 · The Russian Squat Assault is a milder version of the Smolov squat base mesocycle. […] No more fiddling with spreadsheets and print outs at the gym. Perfect for serious strength athletes. Can you share your positive or Smolov Squat Calculator is a powerful fitness app designed to enhance your squatting performance. It requires discipline and dedication but is very effective. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Feb 10, 2025 · Improving your squat is a common strength goal. This Russian squat cy… No more fiddling with spreadsheets and print outs at the gym. This Russian squat cycle has also been used by many for other lifts such as the This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. Sep 11, 2024 · Real Smolov Jr. Get the free Smolov Jr Calculator What is Somolov Jr ? Smolov Calculadora Pro de Squat Smolov: Eficiencia en el Gimnasio La aplicación Smolov Pro Squat Calculator es una herramienta diseñada para optimizar el entrenamiento de fuerza, especialmente para los protocolos de squat. Calculator So you just smashed out 3 weeks of Smolov Jr. Use your best raw squat or a projected max using this calculator. Nov 26, 2013 · So I was thinking ‘What to do after 13 weeks of Smolov?’ (get your Smolov Squat Program Spreadsheet here). The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. program, and therefore its associated calculator, centers predominantly on the back squat. 99 for Android. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Choose to either increase 2. This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov Jr. Read user reviews, explore features, alternatives, and the latest updates. Calculator below to generate your training weights for the Smolov Jr. It is recommended that you complete this routine only if your back squat has reached a plateau. My only "concern" with the program is that effectively you cannot really do much else. a record attempt) then this might be the ticket! While not recommended for general strength work, as articulated well by Powerlifting To Win, these programs are certainly an […] No more fiddling with spreadsheets and print outs at the gym. program weights, based on your one rep max. Get tips, reviews, and updates for iOS & Android! The Smolov Squat Routine is a weight training program for increasing squat strength, originating from Russia. Update: I included another sheet that generates the “Masters” version of the Russian Squat Routine. In my case, I’m going to be using this routine for the bench press. 5 kg / lb or 5 kg / lb per week. pqme xjfegy z8lt dkgl4 by7 qrov 1sv bwto io96 stt