Smolov Jr guide and free spreadsheet

Advanced · 4 days a week · 3 weeks · Three-week squat peaking block

A three-week block that raises squat volume and intensity together, for experienced lifters who want a new squat max and can let everything else drop to maintenance.

Get the spreadsheet Start it in Symmetric Strength

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How Smolov Jr works

Smolov Jr is a three-week version of Sergey Smolov's Russian squat cycle. You squat four days a week and do nothing else heavy. Each day has its own set and rep scheme: 6 sets of 6 at 70% of your one-rep max, 7 sets of 5 at 75%, 8 sets of 4 at 80% and 10 sets of 3 at 85%.

The scheme repeats in weeks 2 and 3 with more weight on the bar. The usual week is Monday, Wednesday, Friday and Saturday, so the two heaviest days sit on back-to-back days at the end of the week with Sunday to recover. That adds up to roughly 130 working reps per week on one lift.

It is a specialization block: volume, frequency and load all rise on one lift, so everything else drops to maintenance. The gains show up when you test after a deload, not during the block.

The schedule

Train on Monday, Wednesday, Friday, Saturday, or any other days with rest between. Percentages are of your training max, which is 100% of your one-rep max.

Week 1, day 1: 6 x 6

Lift	Sets and reps
Squat	6 x 6 @ 70%

Week 1, day 2: 7 x 5

Lift	Sets and reps
Squat	7 x 5 @ 75%

Week 1, day 3: 8 x 4

Lift	Sets and reps
Squat	8 x 4 @ 80%

Week 1, day 4: 10 x 3

Lift	Sets and reps
Squat	10 x 3 @ 85%

Week 2, day 1: 6 x 6

Lift	Sets and reps
Squat	6 x 6 @ 72.5%

Week 2, day 2: 7 x 5

Lift	Sets and reps
Squat	7 x 5 @ 77.5%

Week 2, day 3: 8 x 4

Lift	Sets and reps
Squat	8 x 4 @ 82.5%

Week 2, day 4: 10 x 3

Lift	Sets and reps
Squat	10 x 3 @ 87.5%

Week 3, day 1: 6 x 6

Lift	Sets and reps
Squat	6 x 6 @ 75%

Week 3, day 2: 7 x 5

Lift	Sets and reps
Squat	7 x 5 @ 80%

Week 3, day 3: 8 x 4

Lift	Sets and reps
Squat	8 x 4 @ 85%

Week 3, day 4: 10 x 3

Lift	Sets and reps
Squat	10 x 3 @ 90%

Week pattern: W1D1-W1D2-W1D3-W1D4 / W2D1-W2D2-W2D3-W2D4 / W3D1-W3D2-W3D3-W3D4, repeating.

A plus sign means AMRAP: do as many good reps as you can on that set.

Progression and stall rules

Percentages come from a true one-rep max

Unlike most programs here, Smolov Jr uses 70, 75, 80 and 85% of a real one-rep max, not a training max. Start from a max you hit recently; an optimistic number ruins week 1.

Weeks 2 and 3 add weight to the same four sessions

The sets and reps never change. Week 2 adds about 5 to 10 lb (2.5 to 5 kg) to each day's week 1 weight, and week 3 adds about 10 to 20 lb (5 to 10 kg) to each day's week 1 weight. The two jumps are measured from week 1, not stacked on each other. One guide describes a flat 5 to 10 lb jump each week instead, so treat the figures as a range.

How the sheet models those jumps

A percentage of your max cannot add a fixed number of pounds, so the sheet raises each day's percentage by 2.5 points in week 2 and 5 points in week 3. For a 315 lb squat that is about 8 lb and 16 lb, the middle of both ranges. Lighter lifters get a slightly smaller jump, heavier lifters a bigger one. Adjust by feel.

Hold the weight when a session goes badly

If you missed reps or you are very sore, repeat the same weight next time instead of adding. If a session felt easy, take the top of the range.

Run it once, then rest and retest

After week 3 take a few easy days or a full deload week, then test a new max. The spreadsheet assumes 5 lb (2.5 kg) more per cycle as a placeholder. Replace it with your tested number.

Weekly volume

Work sets per lift, counted from the schedule above (warm-ups not included).

Lift	Week 1	Week 2	Week 3
Squat	31	31	31

Who it suits

A good fit

Lifters with a year or two of consistent barbell training who have stalled on a normal weekly progression.
Powerlifters peaking for a meet who can run the block four to six weeks out and then deload.
People who can eat in a small surplus, sleep eight hours and cut back other hard training for three weeks.

Look elsewhere if

Beginners. A simple linear program will add more to your squat with far less cost.
Anyone in a calorie deficit, short on sleep, or carrying joint or back pain.
Lifters who also need heavy deadlifts, hard conditioning or sport practice in the same weeks. This block leaves no room for them.

Common mistakes

Starting from an inflated max

The percentages assume a true, recent one-rep max. If your max is a guess, the 10 sets of 3 on day 4 become a grind.

Adding accessories on top

The block already stresses the legs and lower back. Keep other work to a couple of light sets and cut it first if it hurts the next squat day.

Running two lifts at once

Pick one lift. Squatting and benching with Smolov Jr in the same weeks doubles the stress and neither lift gets what it needs.

Skipping sessions

Each week's volume is balanced against the next. If you miss a day, hold the weights rather than jumping ahead.

Testing the same week you finish

You will be tired. Take a few easy days or a full deload week, then test, or you will underestimate what the block gave you.

Running it back to back

Some lifters repeat the cycle once after a week off. Doing it more than that, or more than twice a year, is how people get hurt.

Your sample week

For each lift, enter: Your squat one-rep max (a recent true max, not an estimate you hope for). The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.

Week 1, day 1: 6 x 6

Squat
Set	Reps	Weight (lb)
1	6	220
2	6	220
3	6	220
4	6	220
5	6	220
6	6	220

Week 1, day 2: 7 x 5

Squat
Set	Reps	Weight (lb)
1	5	235
2	5	235
3	5	235
4	5	235
5	5	235
6	5	235
7	5	235

Week 1, day 3: 8 x 4

Squat
Set	Reps	Weight (lb)
1	4	250
2	4	250
3	4	250
4	4	250
5	4	250
6	4	250
7	4	250
8	4	250

Week 1, day 4: 10 x 3

Squat
Set	Reps	Weight (lb)
1	3	270
2	3	270
3	3	270
4	3	270
5	3	270
6	3	270
7	3	270
8	3	270
9	3	270
10	3	270

Week 2, day 1: 6 x 6

Squat
Set	Reps	Weight (lb)
1	6	230
2	6	230
3	6	230
4	6	230
5	6	230
6	6	230

Week 2, day 2: 7 x 5

Squat
Set	Reps	Weight (lb)
1	5	245
2	5	245
3	5	245
4	5	245
5	5	245
6	5	245
7	5	245

Week 2, day 3: 8 x 4

Squat
Set	Reps	Weight (lb)
1	4	260
2	4	260
3	4	260
4	4	260
5	4	260
6	4	260
7	4	260
8	4	260

Week 2, day 4: 10 x 3

Squat
Set	Reps	Weight (lb)
1	3	275
2	3	275
3	3	275
4	3	275
5	3	275
6	3	275
7	3	275
8	3	275
9	3	275
10	3	275

Week 3, day 1: 6 x 6

Squat
Set	Reps	Weight (lb)
1	6	235
2	6	235
3	6	235
4	6	235
5	6	235
6	6	235

Week 3, day 2: 7 x 5

Squat
Set	Reps	Weight (lb)
1	5	250
2	5	250
3	5	250
4	5	250
5	5	250
6	5	250
7	5	250

Week 3, day 3: 8 x 4

Squat
Set	Reps	Weight (lb)
1	4	270
2	4	270
3	4	270
4	4	270
5	4	270
6	4	270
7	4	270
8	4	270

Week 3, day 4: 10 x 3

Squat
Set	Reps	Weight (lb)
1	3	285
2	3	285
3	3	285
4	3	285
5	3	285
6	3	285
7	3	285
8	3	285
9	3	285
10	3	285

The spreadsheet

The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.

Download the .xlsx

Open it in Google Sheets

Download the .xlsx file above.
Go to Google Drive and choose New, then File upload, and pick the file.
Double-click the uploaded file and choose Open with Google Sheets.
Choose File, then Save as Google Sheets so you can edit it.

Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.

How it compares

Smolov Jr vs 5/3/1

5/3/1 is a long-term plan with one top set per lift per week, built to run for years. Smolov Jr is a three-week spike on one lift. Use 5/3/1 as your base and Smolov Jr only when you need a short peak. Read the 5/3/1 guide.

Smolov Jr vs Texas Method

Texas Method puts a volume day, a light day and an intensity day in each week and aims to set a PR every week. Smolov Jr stacks four squat days a week for three weeks and expects the payoff after a deload. Read the Texas Method guide.

Load Smolov Jr into Train and log each session against the plan.

Start it in Symmetric Strength

The workouts in Train carry the four daily sets and reps. The weekly weight increases for weeks 2 and 3 are not in the templates, so use the schedule above for those loads.

Common questions

How much weight do I add in weeks 2 and 3?

About 5 to 10 lb (2.5 to 5 kg) over your week 1 weight in week 2, and about 10 to 20 lb (5 to 10 kg) over your week 1 weight in week 3, on every session. Take less when the sets felt hard and more when they felt easy.

Can I run Smolov Jr on bench press?

Yes, bench is a common use, with the same sets, reps and percentages of your bench max. This calculator only takes a squat max, so work the bench loads out from your own bench max: 70, 75, 80 and 85% in week 1, then the weekly jumps above. Keep the jumps at the low end, because shoulders and elbows are the usual limit. Expect smaller gains than on squat, and run one lift at a time.

Can I use it for deadlift?

In our view it is a poor fit, because the volume is too much for most lifters to recover from on deadlift. A lower-volume plan like 5/3/1 suits it better.

How long should I rest between sets?

Norma Athletics suggests about 90 seconds to 2 minutes on the 6x6 day, 2 to 3 minutes on 7x5, 3 to 4 minutes on 8x4 and 4 to 5 minutes on 10x3. Plan 75 to 100 minutes for the heaviest day.

What should I do after the three weeks?

Take a few easy days or a full deload week, then test your max. For a meet, finish the block four to six weeks out, then return to your normal program.

How often can I run it?

Norma Athletics says no more than twice a year. smolovjr.com notes that some lifters run two cycles back to back with a week of rest between them.

How much will my squat go up?

Norma Athletics puts the typical gain for trained lifters at about 15 to 30 lb (7 to 15 kg) on squat. That is one estimate, not a promise, and it depends on how you eat, sleep and recover.

Know where you stand

Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.

Sources and credit

Smolov Jr is a shortened form of the Russian squat cycle by Sergey Smolov. This guide follows the public write-ups listed under sources and describes the program in our own words. It is not medical or coaching advice.

Checked October 13, 2026. Symmetric Strength is not affiliated with Sergey Smolov or smolovjr.com. Program names are used only to identify the programs.