Short and very intense
Smolov Jr is the condensed version of the famous Russian Smolov squat cycle: 3 weeks, 4 sessions a week, one priority lift. Volume and frequency are high, which makes it a specialisation tool, not a year-round program.
Each week repeats the same sessions (6×6 at 70 %, 7×5 at 75 %, 8×4 at 80 %, 10×3 at 85 %) plus a fixed increment: 2.5-5 kg on bench, 5-10 kg on squat.
Running it well
Recovery is everything: sleep, food and less accessory work. If a session is badly missed, lower the increment rather than grinding through.
A coach can adjust Smolov Jr on the fly from actual RPEs, which is exactly what CoachForce session tracking enables.
Frequently asked questions
How much will Smolov Jr add to my lift?
Reports often mention 5-10 kg on bench and 10-20 kg on squat, but it depends heavily on training age and recovery.
Can I run Smolov Jr on deadlift?
Not recommended: the volume and frequency are too high for deadlifts, which take longer to recover from.
Which increment should I choose?
The smaller one if you are advanced or week 1 felt hard; the larger one if week 1 was comfortable.
What should I do after Smolov Jr?
A lighter week, then a max test or a return to a more balanced program.
Does Smolov Jr work for bench press?
Yes, it's a very common use, with smaller weekly jumps (2.5 to 5 kg / 5 to 10 lb). It can add a lot in a three-week cycle.
How much can you gain with Smolov Jr?
Reports often mention 5 to 10 % on the max, but the program is demanding: keep it to one lift at a time.
Can I run Smolov Jr on two lifts?
Not recommended: volume is already very high on one lift. Keep the other on light maintenance.