Use this easy Smolov calculator to see exactly how much to lift on what days of the full Smolov Squat Program. You can learn more about the program here.
This is a 13 week program. If you want something shorter, the Smolov Jr. routine might be better. Use the Smolov Jr. Calculator here.
Just plug in your max and how much you want the weight to increase each week during the Base Cycle. We recommend using either 5 or 10 lb. increments.
Smolov Calculator
How to Get the Best Results with Smolov Squat Calculator
1. Check Your Readiness: Before you, ensure you’re in good shape and free from injuries. If you’re new to lifting, it’s better to begin with easier workouts first.
2. Stick to the Plan: The program usually lasts for 13 weeks. Stick with it from start to finish. Changing it or quitting early won’t give you the best results.
3. Eat Right: Good food helps your muscles recover and grow. Eat enough, especially protein-rich foods like meat, beans, and nuts.
4. Rest Well: Sleep is super important for your body to recover. Aim for 7-8 hours of sleep every night.
5. Warm Up: Before lifting heavy weights, warm up your muscles with lighter exercises. This helps prevent injuries.
6. Stay Consistent: Stick to the workout schedule. Missing sessions can affect your progress.
7. Listen to Your Body: If you feel pain beyond normal muscle soreness, it’s okay to take a break. Pushing too hard can lead to injuries.
9. Stay Hydrated: Drink plenty of water to keep your body functioning well during workouts.
10. Consider Supplements: Creatine has been shown to increase 1RM weights. Fish oil helps lubricate the joints. If you struggle to get in enough protein, try taking whey.
By following these tips, you can maximize your gains with the Smolov Squat program calculator. Remember, consistency and patience are key to success.
How to Use the Smolov Calculator
This routine can be difficult to navigate, that’s why we created this simple calculator that will tell you exactly what weight, sets, and reps you need to complete each week.
To use the calculator simply enter your current max. It’s best to estimate slightly lower because of the high volume of this program.
Next, enter the weight increments you would like to add each week. If you have a low squat for your body weight, you can probably get away with 10 lbs. or more. However, most experienced lifters will need to use an increment of 5 lbs. or less.
Pro tip: stick to increments that you can actually add using the weight plates available to you. For example, don’t use a 3 lb. increment if you only have 2.5 lb. plates.
Then click the “calculate” button, and a full program will appear on the page!
If you have more questions about the Smolov calculator, let us know in the comments!
