Smolov Jr: the 3-week squat program, with real numbers (2026)
How Smolov Jr works: four squat days a week at 70–85% of your max for three weeks, how much weight to add, a full example in kg and lb, and who should (and shouldn't) run it.
Smolov Jr is what lifters reach for when their squat has stopped moving. It’s short, it’s hard, and it’s simple: squat four times a week for three weeks at high percentages of your max, then test.
It’s the shortened version of Sergey Smolov’s much longer Russian squat cycle, popularised in the West as a three-week “base mesocycle” you can run on its own.
The program
Every week has the same four sessions. The percentages are of your one-rep max:
| Day | Sets x reps | Intensity |
|---|---|---|
| Day 1 | 6 x 6 | 70% |
| Day 2 | 7 x 5 | 75% |
| Day 3 | 8 x 4 | 80% |
| Day 4 | 10 x 3 | 85% |
A common schedule is Monday, Wednesday, Friday and Saturday.
- Week 2: same sets and reps, plus 5–10 lb (2.5–5 kg) on every session.
- Week 3: another 5–10 lb (2.5–5 kg) on top of week two.
- After: rest a few days, then test your new max.
Rest 3–5 minutes between sets. Warm up properly before the first work set — a couple of lighter sets of 3–5 are enough.
Finding your max
Smolov Jr is built on your one-rep max, and the whole block goes wrong if that number is too high.
- You’ve tested recently: use that number.
- You haven’t: estimate it from a heavy set of 5. A common estimate is 5-rep weight × 1.17. If you’ve been running 5x5, your working weight is a reasonable place to start from.
- When in doubt, go lower. Starting 5% light costs you very little. Starting 5% heavy usually means missed reps by week two.
A full example
A lifter with a squat working weight of 100 kg (225 lb), so an estimated max of about 117 kg (262 lb). Weights are rounded down to plates you can load:
| Week | Day 1 (6x6) | Day 2 (7x5) | Day 3 (8x4) | Day 4 (10x3) |
|---|---|---|---|---|
| 1 | 80 kg / 180 lb | 87.5 kg / 195 lb | 92.5 kg / 210 lb | 97.5 kg / 220 lb |
| 2 | 82.5 kg / 185 lb | 90 kg / 200 lb | 95 kg / 215 lb | 100 kg / 225 lb |
| 3 | 85 kg / 190 lb | 92.5 kg / 205 lb | 97.5 kg / 220 lb | 102.5 kg / 230 lb |
That’s 12 sessions and more squat volume in three weeks than most linear programs have in two months.
Who it’s for
Good fit:
- Intermediate lifters whose squat has stalled on a linear or weekly program
- Lifters who can squat four times a week and recover (sleep, food, low stress)
- People with a specific target: a meet, a test day, a number
Not a good fit:
- Beginners — a linear program like 5x5 or GZCLP will add weight faster with less risk
- Anyone with nagging knee, hip or back pain
- Lifters in a calorie deficit or with poor sleep
Making it through
- Keep everything else light. Moderate upper-body work is fine. Heavy deadlifts and extra leg training are not.
- Eat. Smolov Jr is not the time to cut.
- Stop sets before technique breaks. Missed reps on a few sets are fine; grinding ugly reps four days a week is how people get hurt.
- Plan the exit. After the test, go back to a normal program such as the Texas Method or Madcow — not straight into another block.
Running Smolov Jr in Lift5x5
Lift5x5 runs Smolov Jr as a Pro program:
- Your max is estimated from your current squat working weight, and every set is calculated and rounded to plates you can load, in kg or lb.
- Each session shows your warm-up ramp and work sets as a chart, with warm-ups labelled and a short rest after them.
- Weeks two and three add weight by themselves. The app takes the cautious end of the classic range: one increment a week (2.5 kg / 5 lb, or your own increment with Pro Loading).
- After the last day it raises your squat working weight, and you can switch straight back to your main program.
Track your 5x5 progress automatically
Built-in plate calculator, rest timer, and auto-progression. Free for iOS & Android.
Frequently asked questions
How much does Smolov Jr add to your squat?
Results vary a lot. Lifters who stall on linear programs commonly report gains in the range of 5–10% on their max after the three weeks, but it depends on how accurate your starting max was, your recovery, and how long you've been training. Treat any promised number as a best case.
Can I run Smolov Jr for bench press?
Yes, Smolov Jr is often run for the bench press with the same percentages and smaller weekly jumps. Don't run a squat and a bench block at the same time — the volume on either one is already a lot.
What else can I train during Smolov Jr?
Keep it light. Some upper-body pressing and pulling at moderate effort is fine; heavy deadlifts and extra leg work are not. The squat volume is the whole point, and recovery is the limiting factor.
How much weight do I add each week?
The classic guidance is 5–10 lb (2.5–5 kg) in week two and another 5–10 lb in week three. The lower end is the safer choice unless week one felt comfortable.
What if I miss reps?
Finish the session with fewer reps on the last sets rather than grinding to failure. If you miss reps on several days in a row, your starting max was probably too high — lower it for the rest of the block.
Can I run Smolov Jr more than once?
You can, but not back to back. Most lifters take a lighter week or two in between, or return to their main program for a few weeks before another cycle.
Writes the Lift5x5 training blog. Over a decade under the bar running 5x5-style programs — practical strength advice with no BS, just barbells.
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