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The program

Smolov Squat Cycle

A demanding 13-week squat specialization adapted from Smolov, with changing weekly volume and frequency. For experienced squatters.

Schedule
1–4 days/week
Length
13 weeks
Main lifts
1

What you’ll train

The main movements in this program.

  • Back Squat
Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Specialization cycle

Squat specialization

Very experienced squatters deliberately choosing a demanding squat-only cycle.

This is a focused cycle, not a complete whole-body training plan.

Before choosing this plan

Session count changes between phases. The template supplies no upper-body training or complete recovery plan.

Equipment

  • Barbell and plates
  • Squat rack with safeties

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

A supplied phase-based squat adaptation with varying weekly frequency. Switching and testing sessions are preset; this is not a verified reproduction of every original Smolov prescription.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Intro Cycle: Week 1

3 sessions

Day 1 · Day 1

Back Squat main

  • 3 × 8 @ 65%working

Day 2 · Day 2

Back Squat main

  • 4 × 5 @ 70%working

Day 3 · Day 3

Back Squat main

  • 5 × 3 @ 75%working

Intro Cycle: Week 2

3 sessions

Day 1 · Day 1

Back Squat main

  • 3 × 8 @ 65%working

Day 2 · Day 2

Back Squat main

  • 4 × 5 @ 70%working

Day 3 · Day 3

Back Squat main

  • 5 × 3 @ 75%working

Base Mesocycle: Week 3 (Volume)

4 sessions

Day 1 · Day 1

Back Squat main

  • 4 × 9 @ 70%working

Day 2 · Day 2

Back Squat main

  • 5 × 7 @ 75%working

Day 3 · Day 3

Back Squat main

  • 7 × 5 @ 80%working

Day 4 · Day 4

Back Squat main

  • 10 × 3 @ 85%working

Base Mesocycle: Week 4 (Volume)

4 sessions

Day 1 · Day 1

Back Squat main

  • 4 × 9 @ 72.5%working

Day 2 · Day 2

Back Squat main

  • 5 × 7 @ 77.5%working

Day 3 · Day 3

Back Squat main

  • 7 × 5 @ 82.5%working

Day 4 · Day 4

Back Squat main

  • 10 × 3 @ 87.5%working

Base Mesocycle: Week 5 (Volume)

4 sessions

Day 1 · Day 1

Back Squat main

  • 4 × 9 @ 75%working

Day 2 · Day 2

Back Squat main

  • 5 × 7 @ 80%working

Day 3 · Day 3

Back Squat main

  • 7 × 5 @ 85%working

Day 4 · Day 4

Back Squat main

  • 10 × 3 @ 90%working

Base Mesocycle: Week 6 (Testing/Deload)

2 sessions

Day 1 · Day 1

Back Squat main

  • 3 × 3 @ 70%working

Day 2 · Day 2

Back Squat main

  • 2 × 2 @ 75%working

Switching Phase: Week 7

2 sessions

Day 1 · Day 1

Back Squat main

  • 5 × 3 @ 60%working

Day 2 · Day 2

Back Squat main

  • 5 × 2 @ 65%working

Switching Phase: Week 8

2 sessions

Day 1 · Day 1

Back Squat main

  • 5 × 3 @ 60%working

Day 2 · Day 2

Back Squat main

  • 5 × 2 @ 65%working

Intense Mesocycle: Week 9

3 sessions

Day 1 · Day 1

Back Squat main

  • 3 × 4 @ 80%working

Day 2 · Day 2

Back Squat main

  • 5 × 5 @ 85%working

Day 3 · Day 3

Back Squat main

  • 7 × 3 @ 90%working

Intense Mesocycle: Week 10

3 sessions

Day 1 · Day 1

Back Squat main

  • 3 × 4 @ 82.5%working

Day 2 · Day 2

Back Squat main

  • 5 × 5 @ 87.5%working

Day 3 · Day 3

Back Squat main

  • 7 × 3 @ 92.5%working

Intense Mesocycle: Week 11

3 sessions

Day 1 · Day 1

Back Squat main

  • 3 × 4 @ 85%working

Day 2 · Day 2

Back Squat main

  • 5 × 5 @ 90%working

Day 3 · Day 3

Back Squat main

  • 7 × 3 @ 95%working

Intense Mesocycle: Week 12

3 sessions

Day 1 · Day 1

Back Squat main

  • 3 × 4 @ 87.5%working

Day 2 · Day 2

Back Squat main

  • 5 × 5 @ 92.5%working

Day 3 · Day 3

Back Squat main

  • 7 × 3 @ 97.5%working

Testing Week

1 session

Day 1 · Day 1 - New 1RM Attempt

Back Squat main

  • 3 × 1 @ 95%working