Smolov Jr. Routine Calculator

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Calculate weekly set, rep, and weight targets for the popular 3-week Smolov Jr. strength peaking program.

1-Rep Max (1RM) (kg/lbs)

Increment (Week 2 & 3)

What is Smolov Jr.?

**Smolov Jr.** is a shortened and modified version of Sergey Smolov's famous squat program. It lasts 3 weeks and is popular for cracking bench press plateaus or peaking your squat. You squat or bench press four times per week, incrementing the load slightly each week.

常见问题解答

Yes. In fact, Smolov Jr. is most commonly used for the bench press to break through strength plateaus.

Take a deload week. Do not jump immediately into another high-intensity program.