The SMOLOV squat program is the most intense squat program of all time. Does it live up to the hype?
It’s not hyperbole to suggest that the Smolov squat program is legendary. Most Iron Game veterans are familiar with it, and for those who have done it, just hearing the name triggers an emotional response. The Smolov squat program is one of the most challenging programs I have ever done.
I did Smolov twice. The first time was in college. There are better reasons to try a training program than looking for a challenge, but that’s where I was. Improving my squat was secondary. I wanted to see how hard I could push myself. Fortunately, the results were worth it. My squat went up 40 pounds in the 13 weeks – from 365 to 405 pounds. Some people claim you can add up to 100 lbs to your squat. Either way, crazy results are normal. Finishing the program is not.
So, are you up for the challenge? Let’s see what you are getting yourself into.
Table of Contents:
- What is the SMOLOV Squat Program?
- Who Should Try the SMOLOV Squat Program?
- What are the Benefits of the SMOLOV Squat Program?
- How to Get The Most Out of the SMOLOV Squat Program
- Is it worth it?
What is the SMOLOV Squat Program?
Smolov is a high-frequency squat specialization cycle, which means it is a program designed to improve your squat. It’s not a powerlifting program; it’s a squat program. All of your eggs are in one basket. The program was created by Russian weightlifting coach Sergey Smolov but popularized by Pavel Tsatsouline. Pavel outlined the program in an issue of Powerlifting USA in the early 2000s.
It’s a brutal 13 weeks, divided into five phases.
- Introduction Phase: Weeks 1-2
- Base Phase: Weeks 3-6
- Switching Phase: Weeks 7-8
- Intensification Phase: Weeks 9-12
- Taper: Week 13
All of the squat numbers are based on your one-rep max. So, if you don’t know your 1RM, the first step is finding it. I go over how to do that in this article: https://kylehuntfitness.com/how-to-use-percentages-and-the-rpe-scale/. That said, the percentages are aggressive. I recommend using a training max that is only 90-95% of your actual squat max. Doing so will make the program more manageable without limiting its effectiveness. Failing reps using your true 1RM is much more likely than ending the program thinking you went too light by using 90-95% of your max.
Introduction Phase: Weeks 1-2
The introduction phase is intentionally light to ease you into the program. Its aim is to prepare your body for higher-frequency squatting. You may have set your 1RM too high if the weights feel heavy here.
A three-day full-body or upper-lower training split works well in this phase. Since the weights and volume are manageable, feel free to keep other lower-body accessories in the program, specifically hamstring work. Do at least one other lower-body exercise each day: Romanian deadlifts, leg curls, and back extensions are good options. Do as much upper-body work as you want; just don’t get carried away.
Week 1
Monday:
- 3 sets x 8 reps @ 65%
- 1 set x 5 reps @ 70%
- 2 sets x 2 reps @ 75%
- 1 set x 1 rep @80%
Wednesday:
- 3 sets x 8 reps @ 65%
- 1 set x 5 reps @ 70%
- 2 sets x 2 reps @ 75%
- 1 set x 1 rep @80%
Friday:
- 4 sets x 5 reps @ 70%
- 1 set x 3 reps @ 75%
- 2 sets x 2 reps @ 80%
- 1 set x 1 rep @90%
Week 2
Monday:
- 1 set x 5 reps @80%
Wednesday:
- 1 set x 5 reps @82.5%
Friday:
- 1 set x 5 reps @85%
Base Phase: Weeks 3-6
When people think of Smolov, they typically think of the base phase. It’s heavy squatting four days a week. The unique part of this phase is the week-to-week progressions. In week 4, add 20 pounds from the weights you used in week 3. In week 5, add 10 pounds from the weights you used in week 4. On week 6, rest the first part of the week and build up to a one rep max on Friday or Saturday. Keep in mind that this will not be a true 1RM since you are not peaked. That said, hitting a new PR is within the realm of possibilities.
In the base phase, it makes sense to follow a 4-day split. Do your squats first, then proceed to the rest of the workout, focusing on a couple of upper-body exercises. Don’t do anything extra for the legs. Rest the other three days of the week.
An example of a split could be:
Monday: Squat, bench press, and cable fly.
Wednesday: Squat, lat pulldown, and dumbbell row.
Friday: Squat, overhead press, and dumbbell lateral raise.
Saturday: Squat, dumbbell curl, and triceps pressdown.
Week 3
Monday:
- 4 sets x 9 reps @ 70%
Wednesday:
- 5 sets x 7 reps @ 75%
Friday:
- 7 sets x 5 reps @ 80%
Saturday:
- 10 sets x 3 reps @85%
Week 4
Monday:
- 4 sets x 9 reps @ 70% [+20lbs from week 3]
Wednesday:
- 5 sets x 7 reps @ 75% [+20lbs from week 3]
Friday:
- 7 sets x 5 reps @ 80% [+20lbs from week 3]
Saturday:
- 10 sets x 3 reps @85% [+20lbs from week 3]
Week 5
Monday:
- 4 sets x 9 reps @ 70% [+10lbs from week 4]
Wednesday:
- 5 sets x 7 reps @ 75% [+10lbs from week 4]
Friday:
- 7 sets x 5 reps @ 80% [+10lbs from week 4]
Saturday:
- 10 sets x 3 reps @85% [+10lbs from week 4]
Week 6
Monday – Thursday: Rest
Friday or Saturday: Work up to 1 rep max
Switching Phase: Weeks 7-8
The switching phase is a two-week deload. You will need it after the onslaught of the base phase. The program recommends focusing on dynamic effort speed work. However, I would rather see you do a modified version of week two of the program.
Use the new 1RM from week 6 for the rest of the program, or 90-95% of it.
Week 7
Monday:
- 3 sets x 5 reps @75%
Wednesday:
- 2 sets x 5 reps @77.5%
Friday:
- 1 set x 5 reps @80%
Week 8
Monday:
- 3 sets x 5 reps @77.5%
Wednesday:
- 2 sets x 5 reps @80%
Friday:
- 1 set x 5 reps @82.5%
Intensification Phase: Weeks 9-12
I have good news and bad news. The good news is that the volume will be lower during this phase. But the bad news is that the intensification phase is the heaviest phase of the program. It’s going to suck, but this is where the big-time strength gains are going to come from.
I recommend a three-day full-body routine in this phase. After the squat work is completed, if you are up for it, pick a few upper-body movements to do each day. It’s also alright to do the squat work and go home.
Week 9
Monday:
- 1 set x 3 reps @ 65%
- 1 set x 4 reps @ 75%
- 3 sets x 4 reps @ 85%
- 1 set x 5 reps @ 85%
Wednesday:
- 1 set x 3 reps @ 60%
- 1 set x 3 reps @ 70%
- 1 set x 4 reps @ 80%
- 1 set x 3 reps @ 90%
- 2 sets x 5 reps @ 85%
Friday:
- 1 set x 4 reps @ 65%
- 1 set x 4 reps @ 70%
- 5 sets x 4 reps @ 80%
Week 10
Monday:
- 1 set x 4 reps @ 60%
- 1 set x 4 reps @ 70%
- 1 set x 4 reps @ 80%
- 1 set x 3 reps @ 90%
- 2 sets x 4 reps @ 90%
Wednesday:
- 1 set x 3 reps @ 65%
- 1 set x 3 reps @ 75%
- 1 set x 3 reps @ 85%
- 3 sets x 3 reps @ 90%
- 1 set x 3 reps @ 95%
Friday:
- 1 set x 3 reps @ 65%
- 1 set x 3 reps @ 75%
- 1 set x 4 reps @ 85%
- 4 sets x 5 reps @ 90%
Week 11
Monday:
- 1 set x 3 reps @ 60%
- 1 set x 3 reps @ 70%
- 1 set x 3 reps @ 80%
- 5 sets x 5 reps @ 90%
Wednesday:
- 1 set x 3 reps @ 60%
- 1 set x 3 reps @ 70%
- 1 set x 3 reps @ 80%
- 2 sets x 3 reps @ 95%
Friday:
- 1 set x 3 reps @ 65%
- 1 set x 3 reps @ 75%
- 1 set x 3 reps @ 85%
- 4 sets x 3 reps @ 95%
Week 12
Monday:
- 1 set x 3 reps @ 70%
- 1 set x 4 reps @ 80%
- 5 sets x 5 reps @ 90%
Wednesday:
- 1 set x 3 reps @ 70%
- 1 set x 3 reps @ 80%
- 4 sets x 3 reps @ 95%
Friday:
- 1 set x 3 reps @ 75%
- 1 set x 4 reps @ 90%
- 3 sets x 4 reps @ 95%
Taper: Week 13
Week 13 is the final week of the program. All of the work has been for this. It sets you up to test a new 1RM on Friday or Saturday.
Week 13
Monday:
- 1 set x 3 reps @ 70%
- 1 set x 3 reps @ 80%
- 2 sets x 5 reps @ 90%
- 3 sets x 4 reps @ 95%
Wednesday:
- 1 set x 4 reps @ 75%
- 4 sets x 4 reps @ 85%
Friday or Saturday:
- Work up to 1RM
Who Should Try the SMOLOV Squat Program?
The Smolov squat program is best suited for intermediate and advanced lifters. To effectively run it, you need to be a proficient squatter. Without your squat form dialed in, Smolov could be a recipe for disaster. It involves a lot of squat reps in a short time, and you want them to be good reps.
The second prerequisite is a need for a squat specialization program. If you are making solid progress on your squat following a basic approach, trying something like Smolov is unnecessary. Stay the course until your squat requires more work to progress.
Specialization programs are great because they are designed for those who want to quickly make significant gains in one lift. The trouble is that it often comes at the expense of progressing on the other lifts. While running Smolov, maintaining strength on your bench press and deadlift is about as much as you can hope for.
Benefits of the SMOLOV Squat Program
There are three significant benefits of the Smolov program.
- Increased Squat Strength: If you can complete the entire 13 weeks of the program, your squat strength will improve. However, that is easier said than done. Smolov is very demanding mentally and physically.
- Muscle Growth: A cool side effect of Smolov is increased leg size, specifically in the quads. With the volume, intensity, and frequency of squatting in Smolov, your legs have no choice but to adapt and grow.
- Understanding of Hard Training: Arguably, the most important benefit of Smolov is that it teaches you what hard training is. The truth is, most people think they train hard, but they don’t. I know that is a harsh way to put it. Smolov will recalibrate what you think you are capable of. Regular workouts will seem like a walk in the park compared to Smolov. The mental benefits of making it through will be with you for years.
How to Get The Most Out of the SMOLOV Squat Program
Here are a few tips to get the most out of the program.
- Follow the Numbers Strictly: Adhere to the program’s phases and prescribed sets, reps, and percentages to maximize results. Although there is always a desire to modify a program, stick to the numbers as best you can. Once you start changing things, it becomes something new. The only adjustment I recommend is using 90-95% of your 1RM.
- Prioritize Recovery: Get plenty of sleep, limit activity outside of the gym, and take time to get your body right. Your legs will be incredibly sore at times. Spend time each night on mobility work. Smolov is one of the rare times when a cold tub would be beneficial.
- Eat: This is not the time to be in a fat-loss phase. In fact, to get the most out of the program, you must eat in a calorie surplus. If you need help calculating your calories and macros, read this: https://kylehuntfitness.com/how-to-calculate-calorie-and-macronutrient-requirements/.
- Listen to Your Body: Knowing the difference between hurt and injured is key. There will be hurt, but it’s not worth an injury. Be mindful and listen to your body. If something is wrong, don’t push through and make it worse. Take an extra rest day or two between workouts if needed.
So, Is Smolov Worth It?
Well, there you have it—the Smolov squat program. If you can make it through the entire 13 weeks, your chances of hitting a new PR in the squat are high. However, I’m going to be honest with you. Most people can’t finish it. It’s too much frequency, volume, and intensity to recover from. I finished it in college but don’t think I can do it now. My back hurts just thinking about it. But if your life depends on hitting a new squat PR sometime in the next 13 weeks, this is the program to try. Good luck!
If you want a more balanced strength program, check out Absolute Strength 3.
Author: Kyle Hunt
Instagram: @huntfitness
YouTube: @HuntFitnessTV
Hire Kyle as your coach: http://www.kylehuntfitness.com/services/