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Smolov Squat Cycle: Free Spreadsheet, Percentages & Tracker

Free Smolov Squat Cycle spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule
2–4 (varies) days/week
Length
13 weeks
Main lifts
1

What you’ll train

The main movements in this program.

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. 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 tools

Spreadsheet & Calculator

Download the Smolov Squat Cycle spreadsheet

Calculate your Smolov Squat Cycle weights

Free Smolov Squat Cycle spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →
Estimated
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1Back Squat3865%315 lbs3×45—
Day 2Back Squat4570%340 lbs3×45 + 1×10 + 1×2.5—
Day 3Back Squat5375%365 lbs3×45 + 1×25—
Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Read Guide Track this program free

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 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

Day 1

Back Squat main

  • 3 × 8 @ 65%working

Day 2

Back Squat main

  • 4 × 5 @ 70%working

Day 3

Back Squat main

  • 5 × 3 @ 75%working

Intro Cycle: Week 2

3 sessions

Day 1

Back Squat main

  • 3 × 8 @ 65%working

Day 2

Back Squat main

  • 4 × 5 @ 70%working

Day 3

Back Squat main

  • 5 × 3 @ 75%working

Base Mesocycle: Week 3 (Volume)

4 sessions

Day 1

Back Squat main

  • 4 × 9 @ 70%working

Day 2

Back Squat main

  • 5 × 7 @ 75%working

Day 3

Back Squat main

  • 7 × 5 @ 80%working

Day 4

Back Squat main

  • 10 × 3 @ 85%working

Base Mesocycle: Week 4 (Volume)

4 sessions

Day 1

Back Squat main

  • 4 × 9 @ 72.5%working

Day 2

Back Squat main

  • 5 × 7 @ 77.5%working

Day 3

Back Squat main

  • 7 × 5 @ 82.5%working

Day 4

Back Squat main

  • 10 × 3 @ 87.5%working

Base Mesocycle: Week 5 (Volume)

4 sessions

Day 1

Back Squat main

  • 4 × 9 @ 75%working

Day 2

Back Squat main

  • 5 × 7 @ 80%working

Day 3

Back Squat main

  • 7 × 5 @ 85%working

Day 4

Back Squat main

  • 10 × 3 @ 90%working

Base Mesocycle: Week 6 (Deload)

2 sessions

Day 1

Back Squat main

  • 3 × 3 @ 70%working

Day 2

Back Squat main

  • 2 × 2 @ 75%working

Switching Phase: Week 7

2 sessions

Day 1

Back Squat main

  • 5 × 3 @ 60%working

Day 2

Back Squat main

  • 5 × 2 @ 65%working

Switching Phase: Week 8

2 sessions

Day 1

Back Squat main

  • 5 × 3 @ 60%working

Day 2

Back Squat main

  • 5 × 2 @ 65%working

Intense Mesocycle: Week 9

3 sessions

Day 1

Back Squat main

  • 3 × 4 @ 80%working

Day 2

Back Squat main

  • 5 × 5 @ 85%working

Day 3

Back Squat main

  • 7 × 3 @ 90%working

Intense Mesocycle: Week 10

3 sessions

Day 1

Back Squat main

  • 3 × 4 @ 82.5%working

Day 2

Back Squat main

  • 5 × 5 @ 87.5%working

Day 3

Back Squat main

  • 7 × 3 @ 92.5%working

Intense Mesocycle: Week 11

3 sessions

Day 1

Back Squat main

  • 3 × 4 @ 85%working

Day 2

Back Squat main

  • 5 × 5 @ 90%working

Day 3

Back Squat main

  • 7 × 3 @ 95%working

Intense Mesocycle: Week 12

3 sessions

Day 1

Back Squat main

  • 3 × 4 @ 87.5%working

Day 2

Back Squat main

  • 5 × 5 @ 92.5%working

Day 3

Back Squat main

  • 7 × 3 @ 97.5%working

Heavy Singles Week

1 session

Day 1 · Heavy Singles

Back Squat main

  • 3 × 1 @ 95%working