Expert
Smolov Squat Cycle
The original 13-week Smolov Squat Cycle: 2-week Intro, 4-week Base Mesocycle, 2-week Switching Phase, 4-week Intense Mesocycle, and a final testing week. Brutal volume — not for beginners or the underfed.
Read about the history and methodology smolov squat-specialization advanced high-volume
Duration
13 weeks
Frequency
2–4 days/week (varies by phase)
Exercises
1 unique
Difficulty
Expert
Program Structure
Week-by-week breakdown of your training
D1
Day 1
1 exercises
1
Back Squat Main
3×8 @ 65%
D2
Day 2
1 exercises
1
Back Squat Main
4×5 @ 70%
D3
Day 3
1 exercises
1
Back Squat Main
5×3 @ 75%