The program
Smolov Squat Cycle
A demanding 13-week squat specialization adapted from Smolov, with changing weekly volume and frequency. For experienced squatters.
- Schedule
- 2–4 (varies) days/wk
- Length
- 13 weeks
- Main lifts
- 1
What you’ll train
The main movements in this program.
Review exercise techniqueBefore 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. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Smolov Squat Cycle spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 | Back Squat | 3 | 8 | 65% | 175 lbs | 1×45 + 2×10 | — |
| Day 2 | Back Squat | 4 | 5 | 70% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Day 3 | Back Squat | 5 | 3 | 75% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
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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
How progression works
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
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.
Intro Cycle: Week 1
3
sessions
Intro Cycle: Week 1
3 sessions
Day 1
Back Squat main
3 × 8 @ 65% (start light, add 5 lb/session)working
Day 2
Back Squat main
4 × 5 @ 70% (start light, add 5 lb/session)working
Day 3
Back Squat main
5 × 3 @ 75% (start light, add 5 lb/session)working
Intro Cycle: Week 2
3
sessions
Intro Cycle: Week 2
3 sessions
Day 1
Back Squat main
3 × 8 @ 65% (start light, add 5 lb/session)working
Day 2
Back Squat main
4 × 5 @ 70% (start light, add 5 lb/session)working
Day 3
Back Squat main
5 × 3 @ 75% (start light, add 5 lb/session)working
Base Mesocycle: Week 3 (Volume)
4
sessions
Base Mesocycle: Week 3 (Volume)
4 sessions
Day 1
Back Squat main
4 × 9 @ 70% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 7 @ 75% (start light, add 5 lb/session)working
Day 3
Back Squat main
7 × 5 @ 80% (start light, add 5 lb/session)working
Day 4
Back Squat main
10 × 3 @ 85% (start light, add 5 lb/session)working
Base Mesocycle: Week 4 (Volume)
4
sessions
Base Mesocycle: Week 4 (Volume)
4 sessions
Day 1
Back Squat main
4 × 9 @ 72.5% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 7 @ 77.5% (start light, add 5 lb/session)working
Day 3
Back Squat main
7 × 5 @ 82.5% (start light, add 5 lb/session)working
Day 4
Back Squat main
10 × 3 @ 87.5% (start light, add 5 lb/session)working
Base Mesocycle: Week 5 (Volume)
4
sessions
Base Mesocycle: Week 5 (Volume)
4 sessions
Day 1
Back Squat main
4 × 9 @ 75% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 7 @ 80% (start light, add 5 lb/session)working
Day 3
Back Squat main
7 × 5 @ 85% (start light, add 5 lb/session)working
Day 4
Back Squat main
10 × 3 @ 90% (start light, add 5 lb/session)working
Base Mesocycle: Week 6 (Deload)
2
sessions
Base Mesocycle: Week 6 (Deload)
2 sessions
Day 1
Back Squat main
3 × 3 @ 70% (start light, add 5 lb/session)working
Day 2
Back Squat main
2 × 2 @ 75% (start light, add 5 lb/session)working
Switching Phase: Week 7
2
sessions
Switching Phase: Week 7
2 sessions
Day 1
Back Squat main
5 × 3 @ 60% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 2 @ 65% (start light, add 5 lb/session)working
Switching Phase: Week 8
2
sessions
Switching Phase: Week 8
2 sessions
Day 1
Back Squat main
5 × 3 @ 60% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 2 @ 65% (start light, add 5 lb/session)working
Intense Mesocycle: Week 9
3
sessions
Intense Mesocycle: Week 9
3 sessions
Day 1
Back Squat main
3 × 4 @ 80% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 5 @ 85% (start light, add 5 lb/session)working
Day 3
Back Squat main
7 × 3 @ 90% (start light, add 5 lb/session)working
Intense Mesocycle: Week 10
3
sessions
Intense Mesocycle: Week 10
3 sessions
Day 1
Back Squat main
3 × 4 @ 82.5% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 5 @ 87.5% (start light, add 5 lb/session)working
Day 3
Back Squat main
7 × 3 @ 92.5% (start light, add 5 lb/session)working
Intense Mesocycle: Week 11
3
sessions
Intense Mesocycle: Week 11
3 sessions
Day 1
Back Squat main
3 × 4 @ 85% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 5 @ 90% (start light, add 5 lb/session)working
Day 3
Back Squat main
7 × 3 @ 95% (start light, add 5 lb/session)working
Intense Mesocycle: Week 12
3
sessions
Intense Mesocycle: Week 12
3 sessions
Day 1
Back Squat main
3 × 4 @ 87.5% (start light, add 5 lb/session)working
Day 2
Back Squat main
5 × 5 @ 92.5% (start light, add 5 lb/session)working
Day 3
Back Squat main
7 × 3 @ 97.5% (start light, add 5 lb/session)working
Heavy Singles Week
1
session
Heavy Singles Week
1 session
Day 1 · Heavy Singles
Back Squat main
3 × 1 @ 95% (start light, add 5 lb/session)working