Enter your one-rep max (1RM) below to calculate the weights for the full Smolov program. If you don't know your 1RM, you can use our 1RM calculator.
The Smolov program is a high-volume, high-intensity Russian strength training program designed primarily for squats, but also used to increase bench press and deadlift. It's considered one of the most challenging and effective strength programs ever created. This means that is intended to be used once or twice a year by experienced lifters with a solid strength base and good recovery ability.
The complete program consists of an introductory microcycle (2 weeks), a base mesocycle (4 weeks), a switching phase (2 weeks), an intense mesocycle (4 weeks), and a taper week (1 week), totaling 13 weeks of insanity.