Full Smolov Program

SmolovJr.com
Fill In Light Grey Boxes
1RM 100 Increment 10 Rounding 2.50

Phase In
Week Day Lift Sets Reps Weight
1 1 1 3 8 65.00
1 1 2 1 5 70.00
1 1 3 2 2 75.00
1 1 4 1 1 80.00
1 2 1 3 8 65.00
1 2 2 1 5 70.00
1 2 3 2 2 75.00
1 2 4 1 1 80.00
1 3 1 4 5 70.00
1 3 2 1 3 75.00
1 3 3 2 2 80.00
1 3 4 1 1 90.00
2 1 1 1 5 80.00
2 2 1 1 5 82.50
2 3 1 1 5 85.00

Base
Week Day Lift Sets Reps Weight
3 1 1 4 9 70.00
3 2 1 5 7 75.00
3 3 1 7 5 80.00
3 4 1 10 3 85.00
4 1 1 4 9 80.00
4 2 1 5 7 85.00
4 3 1 7 5 90.00
4 4 1 10 3 95.00
5 1 1 4 9 90.00
5 2 1 5 7 95.00
5 3 1 7 5 100.00
5 4 1 10 3 105.00
6 1 1 0 0 Rest
6 2 1 0 0 Rest
 6 3 1 1 1 Build to 1RM
6 4 1 1 1 Build to 1RM
6

Enter New Max 110

Switching
7
See website
8

Intense
Week Day Lift Sets Reps Weight
9 1 1 1 3 72.50
9 1 2 1 4 82.50
9 1 3 3 4 92.50
9 1 4 1 5 92.50
9 2 1 1 3 65.00
9 2 2 1 3 77.50
9 2 3 1 4 87.50
9 2 4 1 3 100.00
9 2 5 2 5 92.50
9 3 1 1 4 72.50
9 3 2 1 4 77.50
9 3 3 5 4 87.50
10 1 1 1 4 65.00
10 1 2 1 4 77.50
10 1 3 1 4 87.50
10 1 4 1 3 100.00
10 1 5 2 4 100.00
10 2 1 1 3 72.50
10 2 2 1 3 82.50
10 2 3 1 3 92.50
10 2 4 3 3 100.00
10 2 5 1 3 105.00
10 3 1 1 3 72.50
10 3 2 1 3 82.50
10 3 3 1 4 92.50
10 3 4 4 5 100.00
11 1 1 1 3 65.00
11 1 2 1 3 77.50
11 1 3 1 3 87.50
 11 1 4 5 5 100.00
11 2 1 1 3 65.00
11 2 2 1 3 77.50
11 2 3 1 3 87.50
11 2 4 2 3 105.00
11 3 1 1 3 72.50
11 3 2 1 3 82.50
11 3 3 1 3 92.50
11 3 4 4 3 105.00
12 1 1 1 3 77.50
12 1 2 1 4 87.50
12 1 3 5 5 100.00
12 2 1 1 3 77.50
12 2 2 1 3 87.50
12 2 3 4 3 105.00
12 3 1 1 3 82.50
12 3 2 1 4 100.00
12 3 3 3 4 105.00

Taper
Week Day Lift Sets Reps Weight
13 1 1 1 3 77.50
13 1 2 1 3 87.50
13 1 3 2 5 100.00
13 1 4 3 4 105.00
13 2 1 1 4 82.50
13 2 2 4 4 92.50
13 3 1 1 1 Build to 1RM

Email coach@cultofstrength.com when you're done and let us know how much your max went up.
 Smolov Jr. Program
SmolovJr.com
Fill in Light Grey Boxes
1RM 100 Increment 5 Rounding 2.50

Week Day Lift Sets Reps Weight

1 1 1 6 6 70.00
1 2 1 7 5 75.00
1 3 1 8 4 80.00
1 4 1 10 3 85.00
2 1 1 6 6 75.00
2 2 1 7 5 80.00
2 3 1 8 4 85.00
2 4 1 10 3 90.00
3 1 1 6 6 80.00
3 2 1 7 5 85.00
3 3 1 8 4 90.00
3 4 1 10 3 95.00

Email coach@cultofstrength.com when you're done and let us know how much your max went up.