The program
Smolov Jr. Squat + Upper Bodybuilding Split: Free Spreadsheet, Percentages & Tracker
Free Smolov Jr. Squat + Upper Bodybuilding Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 5 days/week
- Length
- 4 weeks
- Main lifts
- 18
What you’ll train
The main movements in this program.
- Squat
- Leg Curl
- Standing Calf Raise
- Bench Press
- Incline Dumbbell Press
- Dumbbell Shoulder Press
- Lateral Raise
- Cable Pushdown
- Romanian Deadlift
- Seated Calf Raise
- Barbell Row
- Lat Pulldown
- Seated Cable Row
- Face Pull
- Barbell Curl
- Hammer Curl
- Leg Extension
- Hanging Leg Raise
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 toolsSpreadsheet & Calculator
Download the Smolov Jr. Squat + Upper Bodybuilding Split spreadsheet
Calculate your Smolov Jr. Squat + Upper Bodybuilding Split weights
Free Smolov Jr. Squat + Upper Bodybuilding Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Smolov Jr. Squat A (6×6) + Calves/Core | Squat | 6 | 6 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | Smolov Jr. Volume Wave 1 (6×6) |
| Smolov Jr. Squat A (6×6) + Calves/Core | Leg Curl | 3 | 12 | — | — | — | — |
| Smolov Jr. Squat A (6×6) + Calves/Core | Standing Calf Raise | 4 | 15 | — | — | — | — |
| Chest, Shoulders & Triceps (Bodybuilding Push) | Bench Press | 4 | 6 | 77.5% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Chest, Shoulders & Triceps (Bodybuilding Push) | Incline Dumbbell Press | 4 | 10 | — | — | — | — |
| Chest, Shoulders & Triceps (Bodybuilding Push) | Dumbbell Shoulder Press | 3 | 10 | — | — | — | — |
| Chest, Shoulders & Triceps (Bodybuilding Push) | Lateral Raise | 4 | 15 | — | — | — | — |
| Chest, Shoulders & Triceps (Bodybuilding Push) | Cable Pushdown | 4 | 12 | — | — | — | — |
| Smolov Jr. Squat B (7×5) + Hamstrings | Squat | 7 | 5 | 75% | 195 lbs | 1×45 + 1×25 + 1×5 | Smolov Jr. Intensity Wave 2 (7×5) |
| Smolov Jr. Squat B (7×5) + Hamstrings | Romanian Deadlift | 3 | 10 | — | — | — | — |
| Smolov Jr. Squat B (7×5) + Hamstrings | Seated Calf Raise | 3 | 15 | — | — | — | — |
| Back, Rear Delts & Biceps (Bodybuilding Pull) | Barbell Row | 4 | 8 | 75% | 135 lbs | 1×45 | — |
| Back, Rear Delts & Biceps (Bodybuilding Pull) | Lat Pulldown | 4 | 10 | — | — | — | — |
| Back, Rear Delts & Biceps (Bodybuilding Pull) | Seated Cable Row | 3 | 12 | — | — | — | — |
| Back, Rear Delts & Biceps (Bodybuilding Pull) | Face Pull | 4 | 15 | — | — | — | — |
| Back, Rear Delts & Biceps (Bodybuilding Pull) | Barbell Curl | 4 | 10 | — | — | — | — |
| Back, Rear Delts & Biceps (Bodybuilding Pull) | Hammer Curl | 3 | 12 | — | — | — | — |
| Smolov Jr. Squat C (8×4) + Quad Pump | Squat | 8 | 4 | 80% | 205 lbs | 1×45 + 1×25 + 1×10 | Smolov Jr. Heavy Wave 3 (8×4) |
| Smolov Jr. Squat C (8×4) + Quad Pump | Leg Extension | 3 | 15 | — | — | — | — |
| Smolov Jr. Squat C (8×4) + Quad Pump | Hanging Leg Raise | 3 | 12 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
Specialization cycle
Smolov Jr. Squat specialization + Upper Bodybuilding split
Intermediate lifters running a 4-week Smolov Jr. squat block (6×6, 7×5, 8×4) while maintaining upper-body chest, shoulder, back, and arm hypertrophy.
This is a focused cycle, not a complete whole-body training plan.
Before choosing this plan
Three weekly high-volume squat sessions demand aggressive sleep and caloric intake; lower-body accessories are intentionally capped to protect knee and hip recovery.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Cable station
- Leg curl and extension machines
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
Spreads the three weekly Smolov Jr. squat waves across Monday/Wednesday/Friday and places Push (Chest/Shoulders/Triceps) and Pull (Back/Rear Delts/Biceps) bodybuilding sessions on Tuesday and Thursday.
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.
Week 1
5
sessions
Week 1
5 sessions
Day 1 · Smolov Jr. Squat A (6×6) + Calves/Core
Squat main
6 × 6 @ 70%working
Rest 3:00
Smolov Jr. Volume Wave 1 (6×6)
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 2 · Chest, Shoulders & Triceps (Bodybuilding Push)
Bench Press main
4 × 6 @ 77.5%working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Day 3 · Smolov Jr. Squat B (7×5) + Hamstrings
Squat main
7 × 5 @ 75%working
Rest 3:00
Smolov Jr. Intensity Wave 2 (7×5)
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Seated Calf Raise accessory
3 × 15working
Rest 1:00
Day 4 · Back, Rear Delts & Biceps (Bodybuilding Pull)
Barbell Row main
4 × 8 @ 75%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 5 · Smolov Jr. Squat C (8×4) + Quad Pump
Squat main
8 × 4 @ 80%working
Rest 3:30
Smolov Jr. Heavy Wave 3 (8×4)
Leg Extension accessory
3 × 15working
Rest 1:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Week 2
5
sessions
Week 2
5 sessions
Day 1 · Smolov Jr. Squat A (6×6) + Calves/Core
Squat main
6 × 6 @ 72.5%working
Rest 3:00
Smolov Jr. Volume Wave 1 (6×6)
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 2 · Chest, Shoulders & Triceps (Bodybuilding Push)
Bench Press main
4 × 6 @ 77.5%working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Day 3 · Smolov Jr. Squat B (7×5) + Hamstrings
Squat main
7 × 5 @ 77.5%working
Rest 3:00
Smolov Jr. Intensity Wave 2 (7×5)
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Seated Calf Raise accessory
3 × 15working
Rest 1:00
Day 4 · Back, Rear Delts & Biceps (Bodybuilding Pull)
Barbell Row main
4 × 8 @ 75%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 5 · Smolov Jr. Squat C (8×4) + Quad Pump
Squat main
8 × 4 @ 82.5%working
Rest 3:30
Smolov Jr. Heavy Wave 3 (8×4)
Leg Extension accessory
3 × 15working
Rest 1:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Week 3
5
sessions
Week 3
5 sessions
Day 1 · Smolov Jr. Squat A (6×6) + Calves/Core
Squat main
6 × 6 @ 75%working
Rest 3:00
Smolov Jr. Volume Wave 1 (6×6)
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 2 · Chest, Shoulders & Triceps (Bodybuilding Push)
Bench Press main
4 × 6 @ 77.5%working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Day 3 · Smolov Jr. Squat B (7×5) + Hamstrings
Squat main
7 × 5 @ 80%working
Rest 3:00
Smolov Jr. Intensity Wave 2 (7×5)
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Seated Calf Raise accessory
3 × 15working
Rest 1:00
Day 4 · Back, Rear Delts & Biceps (Bodybuilding Pull)
Barbell Row main
4 × 8 @ 75%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 5 · Smolov Jr. Squat C (8×4) + Quad Pump
Squat main
8 × 4 @ 85%working
Rest 3:30
Smolov Jr. Heavy Wave 3 (8×4)
Leg Extension accessory
3 × 15working
Rest 1:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Week 4
5
sessions
Week 4
5 sessions
Day 1 · Smolov Jr. Squat A (6×6) + Calves/Core
Squat main
6 × 6 @ 77.5%working
Rest 3:00
Smolov Jr. Volume Wave 1 (6×6)
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 2 · Chest, Shoulders & Triceps (Bodybuilding Push)
Bench Press main
4 × 6 @ 77.5%working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Day 3 · Smolov Jr. Squat B (7×5) + Hamstrings
Squat main
7 × 5 @ 82.5%working
Rest 3:00
Smolov Jr. Intensity Wave 2 (7×5)
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Seated Calf Raise accessory
3 × 15working
Rest 1:00
Day 4 · Back, Rear Delts & Biceps (Bodybuilding Pull)
Barbell Row main
4 × 8 @ 75%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 5 · Smolov Jr. Squat C (8×4) + Quad Pump
Squat main
8 × 4 @ 87.5%working
Rest 3:30
Smolov Jr. Heavy Wave 3 (8×4)
Leg Extension accessory
3 × 15working
Rest 1:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00