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. This intensive Russian squat cycle is famous for delivering huge strength gains—but only for those who are ready for its demands. In this complete guide, you’ll discover how the Smolov Program works, who it’s for, updated tips for 2025, and everything you need to succeed.
If you’re serious about breaking through your squat plateau, understanding the Smolov Squat Program is essential. Below, we’ll explain each phase, key requirements, pros and cons, and safety strategies to help you maximize results and minimize risk.
- Understand the five Smolov phases
- Learn how to calculate your training max
- Review recent updates and tools
- Decide if Smolov is right for you
- Access FAQs, real-life examples, and external resources
For more details, visit the official Smolov program FAQ and check the Legion Athletics Smolov guide.
What Is the Smolov Squat Program?
The Smolov Squat Program is a 13-week high-frequency, high-volume strength cycle developed by Russian coach Sergey Smolov. It is designed to rapidly increase your 1RM (one-rep max) squat through calculated phases, heavy training, and a unique mix of volume and intensity (source).
Smolov is NOT for beginners—it’s built for advanced lifters who have plateaued and need a major boost.
Smolov Program Structure (Phases & Weeks)
Phase 1: Introduction / Phase In (Weeks 1–2)
- Goal: Prepare your body for extreme volume and frequency.
- Routine: Moderate squat and lunge sessions to build baseline tolerance.
Phase 2: Base Cycle (Weeks 3–6)
- Goal: Build strength fast with high-frequency squatting.
- Routine: 4 squat sessions per week; progressive overload (adding ~20 lbs in week 4 and ~10 lbs in week 5 if you’re handling the load).
- Example:
- Mon: 4×9 @ 70% 1RM
- Wed: 5×7 @ 75% 1RM
- Fri: 7×5 @ 80% 1RM
- Sat: 10×3 @ 85% 1RM
Phase 3: Switching Phase (Weeks 7–8)
- Goal: Allow recovery and improve explosiveness.
- Routine: Speed and power exercises (e.g., power cleans, box squats) at ≤70% of your max.
Phase 4: Intense Cycle (Weeks 9–12)
- Goal: Peak your strength with maximum loads.
- Routine: 3 heavy squat sessions per week, using your new recalculated training max.
Phase 5: Taper (Week 13)
- Goal: Deload and test your new 1RM.
- Routine: Reduced volume, then a single max-out session.
How to Calculate Your Smolov Training Max
All Smolov percentages are based on your “training max” (TM)—about 90% of your true 1RM. This conservative method reduces injury risk and boosts completion.
How to calculate:
- Find your 1RM (use a recent test or a 1RM calculator)
- Multiply by 0.9 (90%)
- Use this TM for all Smolov calculations
Example: If your squat 1RM is 400 lbs, use 360 lbs (400 × 0.9) as your TM.
You can use free online calculators like the Smolov Jr. Calculator (Legion Athletics, 2025 update).
Smolov Squat Program Table
| Phase | Weeks | Sessions/Week | Rep Ranges | Intensity |
|---|---|---|---|---|
| Phase In | 1–2 | 2–3 | 6–8 | 65–75% TM |
| Base Cycle | 3–6 | 4 | 9/7/5/3 | 70–85% TM |
| Switching | 7–8 | 2–3 | Power/Speed | ≤70% TM |
| Intense | 9–12 | 3 | 5–3 | 80–95% TM |
| Taper | 13 | 2 | Low | 50–70% TM, then 1RM test |
Smolov Jr.: A Shorter Alternative
Smolov Jr. is a condensed, 3-week version focused on rapid strength gains for either squat or bench press. It uses the same wave pattern (4x/week) but is less demanding in duration, making it more accessible for lifters who want fast results without a full 13-week commitment. Typical gains are 30–60 lbs in 3 weeks (source).
Is the Smolov Program Right for You?
Best For:
- Experienced lifters with 3+ years of consistent training
- Athletes who can squat 3–4 times per week
- Those with strong nutrition, sleep, and recovery habits
Not Recommended For:
- Beginners or anyone with less than 1 year of lifting
- Lifters with a history of injuries or poor recovery
- People unable to commit to high-frequency sessions
Pros and Cons of the Smolov Program
✅ Pros
- Huge Strength Gains: 50–130 lbs on your squat in 13 weeks (2025 data).
- Mental Toughness: Develops discipline and grit.
- Technique Mastery: Repeated high-frequency squatting sharpens your form.
⚠️ Cons
- Extreme Demands: High risk of burnout, injury, and overtraining.
- Not Sustainable: Intended for short-term peaking, not year-round use.
- Requires Excellent Recovery: Sleep, nutrition, mobility, and stress management are crucial.
Smolov Program FAQ
Q: Can beginners do Smolov?
A: No. Smolov is designed for advanced lifters only.
Q: What can I do if I stall or miss reps?
A: Reduce your training max or repeat a week. Never increase the load if you can’t complete all sets.
Q: Can I use Smolov for bench press?
A: Use Smolov Jr. for bench. The full Smolov is only for squats.
Q: Are there new tools for 2025?
A: Yes—check the Legion Athletics Smolov Jr. calculator and Smolov FAQ for updates.
Q: What about recovery supplements?
A: Consider proven options like protein, creatine, and magnesium, but always consult your physician (Examine.com guide).
Key Safety Tips & Policy Updates
- ALWAYS warm up and use proper technique.
- Consider consulting a certified coach before starting.
- Recent articles (2024–2025) warn that overreaching is common—adjust frequency if you notice joint pain or chronic fatigue.
- For more, see the latest Smolov program policy & safety page (2025).
Conclusion
The Smolov Squat Program is a proven, science-backed method to dramatically boost squat strength—but it’s not for everyone. If you’re an experienced, healthy lifter willing to commit to intense training and recovery, Smolov may deliver life-changing results in just 13 weeks.