The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".
WARNING: Smolov is not for beginners. It is recommended that you have at least one year of weightlifting experience before attempting this advanced routine. You must also have proper squat technique.
This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.
Smolov is split into 4 phases:
- Weeks 1-2: Introduction Phase
- Weeks 3-6 Base Phase
- Weeks 7-8 Switching Phase
- Weeks 9-13 Intense Phase
Full Smolov Tips:
- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.
- Eat: at least 4000/kcal/day (depending upon body type)
- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep
- Stretch: Stretching on rest days will prevent injuries, boost strength and recovery time
- Get a training partner
- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles.
- Never do plate math! We've included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.
- Login to backup / sync your progress. Never lose your work!
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
Ratings and Reviews
Charge to finish
Looks awesome kinda a bummer they charge 6$ to work past week 7... also who does lunges with 85% of their 1rm like are prescribed in week one?
Simple. Clean. No annoying ad pop ups
Does what it does. I haven't checked if the formula is accurate to the ones on the website but it shouldn't matter too differently.
Smolov Made Easy
This app has been great! All you have to do is input your 1RM and the whole 13 week program is ready for you to do. 3 week Smolov jr. support too.
- Charles Vanderhoff
- 18.5 MB
- Health & Fitness
Requires iOS 9.0 or later. Compatible with iPhone, iPad, and iPod touch.
- Age Rating
- Rated 4+
- © 2017 Vandersoft
- In-App Purchases
- Smolov Pro $5.99
With Family Sharing set up, up to six family members can use this app.