Smolov & Smolov Jr

What is Smolov?

Smolov is a Russian squat program with a fearsome reputation for building a huge squat in a short time - at the cost of some of the most demanding training in the sport. The full program is a multi-phase, roughly 13-week cycle: an introductory phase, a high-volume base mesocycle, a switching/intense phase, and a taper to test your new max.

Smolov Jr is the shorter, three-week sibling, most commonly run for the bench press (or squat) when you want a big peak without committing to the full cycle.

How it works

The base mesocycle is the heart of Smolov, and it is relentless: you squat four days a week, each day with high volume at prescribed percentages of your max. There is almost nothing else - the program is the squat, repeated at a frequency and volume most lifters have never experienced.

Smolov Jr compresses the idea into three weeks of four sessions each, ramping intensity week to week. Everything is percentage-based, so you follow the numbers exactly.

A serious commitment

Smolov is not a program to take lightly. The frequency and volume place enormous demands on recovery, and running it under-fed, under-slept or with shaky technique is a fast route to burnout or injury. It is best reserved for a dedicated off-season block with nothing competing for your recovery.

For most lifters, Smolov Jr for bench is the sensible entry point - a big stimulus in a short window that is far easier to recover from than the full squat cycle.

Who it’s for

Smolov is for advanced lifters with solid technique, excellent recovery, and an off-season to devote to it. It is a specialisation block - you run it to bring up one lift, not as everyday programming.

It is emphatically not for beginners or intermediates still making easier progress, nor for anyone in a meet-prep phase that needs balanced training across all three lifts.

Strengths & trade-offs

Strengths: it can add a remarkable amount to your squat or bench in a matter of weeks, and it builds serious resilience and work capacity in the trained lift.

Trade-offs: brutal fatigue, high injury and burnout risk if abused, near-total specialisation (other lifts get neglected), and steep recovery demands. Respect it.

How to run it

Use an accurate, current max, commit to the recovery (sleep and calories are non-negotiable), and follow the percentages exactly. If you are new to Smolov, start with Smolov Jr for bench before ever attempting the full squat base cycle.

Open the spreadsheet below to see the phases laid out, or copy it in Google Sheets to enter your numbers.

The spreadsheet

Browse the full program below, or open it in Google Sheets to make your own copy and plug in your numbers.

Spreadsheet via LiftVault. If the preview doesn’t load, use “Open in Google Sheets”.

Equipment

This is a barbell program - you don’t need much, but a few pieces make it run smoothly.

Lifting Belt

Gives your core something to brace against, adding stability and lower-back support on heavy squats and deadlifts.

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Wrist Wraps

Keep the wrist stacked under the bar on heavy bench and overhead pressing, so the joint doesn’t bend back under load.

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Knee Sleeves

Add warmth and a little support to the knees, plus a small rebound out of the bottom of the squat.

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Lifting Straps

Secure your grip so heavy pulling and deadlift volume isn’t cut short by your hands giving out first.

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Learn the lifts

New to any of the movements in this program? Our lift guides break down technique, cues and the common mistakes to avoid.