All Things Gym Smolov Spreadsheet

To edit this sheet Go to 'File' and choose 'Make a Copy' or

Notes on ATG

Week

Intro 1

Intro 2
Base 1
Base 2
Base 3
Base 4
Switching 1
Switching 2
Intense 1

Intense 2

Intense 3

Intense 4
Taper

1RM Squat:

1 RM date

Base 2 Increase

Base 3 Increase

Mon

Tue

Wed

Thu

98x8 x3
105x5 x1
113x2 x2
120x1 x1

105x5 x4
113x3 x1
120x2 x2
135x1 x1
jumps
dynamic effort
124x5 x1
113x7 x5
118x7 x5
123x7 x5
rest
jumps
speed work
pause squats
jumps
speed work
pause squats
114x3 x1
133x3 x1
152x4 x1
171x3 x1
162x5 x2
124x3 x1
143x3 x1
162x3 x1
171x3 x3
181x3 x1
114x3 x1
133x3 x1
152x3 x1
181x3 x2
133x3 x1
152x3 x1
181x3 x4
143x4 x1
162x4 x4

Lunges
stretching

150

98x8 x3
105x5 x1
113x2 x2
120x1 x1
jumps
dynamic effort
120x5 x1
105x9 x4
110x9 x4
115x9 x4
rest
jumps
speed work
pause squats
jumps
speed work
pause squats
124x3 x1
143x4 x1
162x4 x3
162x5 x1
114x4 x1
133x4 x1
152x4 x1
171x3 x1
171x4 x2
114x3 x1
133x3 x1
152x3 x1
171x5 x5
133x3 x1
152x3 x1
171x5 x5
133x3 x1
152x3 x1
171x5 x2
181x4 x3

8/4/2013

and choose 'Make a Copy' or 'Download as'

New 1RM

190

Notation: Weight x Reps x Sets

Fri

Sat

Lunges
stretching

Lunges
stretching

jumps
dynamic effort
128x5 x1
120x5 x7
125x5 x7
130x5 x7

128x3 x10
133x3 x10
138x3 x10

Sun

1RM test (enter in F4)

jumps
speed work
pause squats
jumps
speed work
pause squats
124x4 x1
133x4 x1
152x4 x5

124x3 x1
143x3 x1
162x4 x1
171x5 x4
124x3 x1
143x3 x1
162x3 x1
181x3 x4
143x3 x1
171x4 x1
181x4 x3
1 RM Test

ATG
Smolov Jr Spreadsheet
There are different Smolov Jr Set & Rep Schemes out there.
Use one of the schemes below.
Smolov Jr Versions
Program

Sets x Reps

Sets x Reps

Sets x Reps

Sets x Reps

Smolov Jr

4x9

5x7

7x5

10x3

Smolov Jr Alt

6x6

7x5

9x4

10x3

1RM Squat:

1 RM date

Week 2 Increase

Week 3 Increase

150

8/4/2013

10

Week

Day 1

Day 2

Day 3

Day 4

1
2
3

105

113

120

128

115

123

130

138

120

128

135

143

1RM Bench:

1 RM date

Week 2 Increase

Week 3 Increase

100

8/4/2013

10

Week

Day 1

Day 2

Day 3

Day 4

1
2
3

70

75

80

85

80

85

90

95

85

90

95

100