Smolov Jr.

Smolov Jr. is a condensed, 3-week version of the Base Mesocycle from the full Smolov program. It is often used for Bench Press or Squat specialization.

The Methodology

The program is a "shock cycle" designed to force rapid adaptation through high frequency and volume.

The Schedule

You train the lift 4 times per week:

• Day 1: 6 sets of 6 reps
• Day 2: 7 sets of 5 reps
• Day 3: 8 sets of 4 reps
• Day 4: 10 sets of 3 reps

Progression

You add weight each week (typically 5-10 lbs). The volume is brutal, but the short duration makes it manageable for many lifters looking to break a plateau.