Smolov Jr Squat
What this template is
Smolov Jr is a shorter version of the Smolov program. The percentages are the same each week. Depending on how the previous week went you will add 5-10lbs per set.
Smolov Jr Squat is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Smolov Jr Squat in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Smolov Jr Squat Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
31
Avg Sets/Week
133
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Smolov Jr Squat Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main6 × 6 reps at 70%
Day 2
Unspecified exercise
Main7 × 5 reps at 75%
Day 3
Unspecified exercise
Main8 × 4 reps at 80%
Day 4
Unspecified exercise
Main10 × 3 reps at 85%
Week 2
Day 1
Unspecified exercise
Main6 × 6 reps at 70%
Day 2
Unspecified exercise
Main7 × 5 reps at 75%
Day 3
Unspecified exercise
Main8 × 4 reps at 80%
Day 4
Unspecified exercise
Main10 × 3 reps at 85%
Week 3
Day 1
Unspecified exercise
Main6 × 6 reps at 70%
Day 2
Unspecified exercise
Main7 × 5 reps at 75%
Day 3
Unspecified exercise
Main8 × 4 reps at 80%
Day 4
Unspecified exercise
Main10 × 3 reps at 85%
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Questions about Smolov Jr Squat
How long is the Smolov Jr Squat program?
Smolov Jr Squat is represented here as a 3-week template with 4 training days per week.
What is the main goal of Smolov Jr Squat?
Smolov Jr Squat is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Smolov Jr Squat designed for?
Smolov Jr Squat is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Smolov Jr Squat?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.