The most feared squat program
Smolov, designed by Sergey Smolov, is a full 13-week squat cycle: introductory microcycle, base mesocycle, switching phase, intense mesocycle and taper. The base mesocycle calculated here is its best-known part: 4 high-volume sessions a week.
Session 1: 4×9 at 70 %. Session 2: 5×7 at 75 %. Session 3: 7×5 at 80 %. Session 4: 10×3 at 85 %. Week two adds 10 kg, week three 15 kg, then two rest days and a test.
Who is it for?
Intermediate to advanced lifters with solid technique who can recover from very high volume. Everything else should be cut back hard during the cycle.
Without oversight, the risk is grinding through missed sets. With CoachForce the coach sees every session, RPE and reported pain, and adjusts before something breaks.
Frequently asked questions
How long is the full Smolov?
13 weeks in total. The base mesocycle calculated here is 3 weeks, followed by a test week.
Can I bench during Smolov?
Yes, at reduced volume. Squat stays the top priority and deadlifts are usually paused.
Is Smolov dangerous?
Not in itself, but the workload is extreme. Solid technique and good recovery are essential.
How is it different from Smolov Jr?
Smolov Jr is a 3-week version inspired by the base mesocycle, usable for bench too, with smaller increments.
What's the best program to increase my squat?
Smolov is one of the most effective over a short cycle, and one of the hardest. For gentler progress, Smolov Jr, 5/3/1 or the Texas Method fit better.
Is Smolov dangerous?
Volume is very high: the risk comes mostly from accumulated fatigue. Solid technique, good sleep and sensible starting weights are a must.
How long is Smolov?
The full cycle is 13 weeks; the base mesocycle calculated here is about 4 weeks including the intro week.