Smolov Squat Routine

The Smolov Squat Routine is widely considered one of the hardest and most effective squat programs ever created. It is a 13-week cycle designed to add up to 100 lbs to your squat.

The Creator: Sergey Smolov

Sergey Smolov was a Russian Master of Sports who developed this program. It gained popularity in the West through Pavel Tsatsouline and the internet powerlifting community.

The Methodology

The program is divided into four phases:

1. Introductory Microcycle (2 weeks): Prepares your legs for the volume to come.
2. Base Mesocycle (4 weeks): High frequency (4x/week) and high volume. This is often considered the hardest part.
3. Switching Phase (2 weeks): A deload period focusing on speed and explosive power.
4. Intense Mesocycle (4 weeks): High intensity (3x/week) with heavy weights.

Warning

This program is for advanced lifters only. The volume and frequency are extreme, and the risk of injury is higher than with standard programs. However, for those who can survive it, the gains are legendary.