Enter your one rep max (1RM) and week-to-week increment to generate your complete Smolov Squat Program. The calculator outputs every session's sets, reps, and target weight across the Phase In, Base Cycle, and Intense Cycle — so you know exactly what to lift each day of the 13-week program.
Base Cycle Wk1 Day1 Weight
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Phase-In Sessions
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Base Cycle Sessions
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Intense Cycle Sessions
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Est. Total Base Cycle Volume
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Smolov is an intense 13-week Russian squat peaking program designed to dramatically increase your squat 1RM. It is divided into a Phase In (introductory mesocycle), a Base Cycle (4 weeks of high-frequency loading), a Switching Phase (active recovery), and an Intense Cycle (3 weeks of heavier work before a final max test).
Most lifters add 5 to 10 lbs per week during the Base Cycle. Beginners or lighter lifters often do well with 5 lbs, while more advanced lifters can push 10 lbs. Choosing too large an increment is a common mistake that causes the program to break down in weeks 3 and 4.
The Base Cycle and Intense Cycle each call for 4 squat sessions per week — typically Monday, Wednesday, Friday, and Saturday. This high frequency is the core driver of the program's strength gains, but it also demands careful recovery, sleep, and nutrition.
Yes. The calculator may produce non-round numbers depending on your 1RM and the percentages used. Always round to the nearest 2.5 or 5 lbs for practical loading. Some experienced lifters use fractional plates to hit exact targets.
The full 13-week Smolov program was specifically designed for the squat. The shorter 3-week Smolov Jr. variation is commonly applied to the bench press and other lifts. Running the full Smolov on two movements simultaneously is not recommended due to recovery demands.
The Phase In is a 2-week introductory block that prepares your body for the intensity of the Base Cycle. It includes relatively lighter work across various rep ranges, allowing you to practice frequency and technique before the volume significantly increases.
Reported gains vary widely, but many lifters see a 40–100 lb increase in their squat 1RM after completing the full program. Results depend heavily on training history, how well-recovered you enter the program, nutrition, and sleep quality.
The Intense Cycle follows the Switching Phase. At this point you should retest your 1RM (or estimate it based on recent performance) and enter that new, higher number to calculate the Intense Cycle weights. Loading percentages in this phase are higher than the Base Cycle.