Smolov Jr 5/3/1
What this template is
A program that combines Smolov Jr protocol with 5/3/1.
Smolov Jr 5/3/1 is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Smolov Jr 5/3/1 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Smolov Jr 5/3/1 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
97
Avg Sets/Week
755
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Smolov Jr 5/3/1 Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main6 × 6 reps at 70%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main7 × 5 reps at 75%
Unspecified exercise
Main5 reps at 75%
5 reps at 80%
5 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 3
Unspecified exercise
Main8 × 4 reps at 80%
Unspecified exercise
Main5 reps at 75%
5 reps at 80%
5 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main10 × 3 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Week 2
Day 1
Unspecified exercise
Main6 × 6 reps at 70%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main7 × 5 reps at 75%
Unspecified exercise
Main3 reps at 80%
3 reps at 85%
3 reps at 90%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 3
Unspecified exercise
Main8 × 4 reps at 80%
Unspecified exercise
Main3 reps at 80%
3 reps at 85%
3 reps at 90%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main10 × 3 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Week 3
Day 1
Unspecified exercise
Main6 × 6 reps at 70%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main7 × 5 reps at 75%
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 3
Unspecified exercise
Main8 × 4 reps at 80%
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main10 × 3 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
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Questions about Smolov Jr 5/3/1
How long is the Smolov Jr 5/3/1 program?
Smolov Jr 5/3/1 is represented here as a 3-week template with 4 training days per week.
What is the main goal of Smolov Jr 5/3/1?
Smolov Jr 5/3/1 is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Smolov Jr 5/3/1 designed for?
Smolov Jr 5/3/1 is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Smolov Jr 5/3/1?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.