Smolov Squat Routine Calculator

← Todas las herramientas / Smolov Squat Routine Calculator

Calculate target weights for the intense 13-week Smolov Squat routine based on your current 1-Rep Max.

Current Squat 1RM (kg/lbs)

Preferred Unit

About the Smolov Squat Routine

The **Smolov Squat Routine** is one of the most grueling strength programs in existence, designed by Russian master of sports Sergey Smolov. It spans 13 weeks and is divided into four main phases: the introductory cycle, the base cycle, the switching cycle, and the intense cycle. It is recommended strictly for advanced lifters looking to make rapid gains in their squat strength.

Preguntas frecuentes

Only advanced lifters with several years of consistent squatting experience. Beginners should avoid it.

No. The squat volume is extremely high, and adding accessory work can lead to overtraining or injury.