Smolov Jr. Calculator: Add Weight To Your Max
Smolov Jr.Calculator
This program helps you get stronger in a short time. It focuses on doing a specific lift like squats or bench press several times a week with increasing weights.
It’s good for people who want to see quick improvements in one specific lift. But it’s important to be cautious and not overdo it.
Use our Smolov Jr. calculator to know what sets, reps, and weight to use each day during the 3 week program. Find your 1RM here!
Use the full Smolov Calculator here.
Enter your one rep max and the week-to-week weight increment you plan on using. The tables above will populate with the weights for you to use throughout the program.
Most people use 5 to 10 lbs. for the increment value. It generates a 3 week training plan. For the Smolov Junior bench program, 5 lbs. is recommended. For squats, you can go heavier.
Many Smolov Jr spreadsheets exist, but we believe a mobile-friendly calculator is simpler to use.
You can find our other fitness calculators here!
Creatine has been proven to increase one rep max
Are you trying to increase your one rep max? Then 5 grams a day of creatine should absolutely be part of your supplement regimen for Smolov Jr.
Smolov Jr. Program
Smolov Jr. is a shortened version of the Smolov squatting protocol. It is also very often used for bench press or other main lifts. For many people, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted.
But, if you stick with it and add weight wisely, you should make great progress on your lifts.
Program Overview
Smolov Jr. is a 4 day per week training program focused on a single lift. It extends over a period of 3 weeks. Each week the same repetition scheme is repeated with an increased weight.
Sets, Reps, and Percentages Used
Monday: 6 sets of 6 reps at 70% of your 1RM.
Wednesday: 7 sets of 5 reps at 75% of your 1RM.
Friday: 8 sets of 4 reps at 80% of your 1RM.
Saturday: 10 sets of 3 reps at 85% of your 1RM.
Each week the weight for each day increases based on the increments you choose. In week four, test your new max on Saturday.
The amount of weight added each week is subjective. Don’t be discouraged if you can’t increase the amount you set for yourself above.
Did you fail sets, or are you so sore that you couldn’t walk right all week? Then it’s best to leave the weights the same for the following week.
If the lifts were super easy, add 10 lbs. in week 1 and another 10 for week 2.
Some lifters may even be able to add 20 lbs. from one week to another.
Add in accessory work as needed but stick to light exercises. Lat pulldowns, bench presses, and arm and shoulder movements are good options.
Smolov Jr Program Results
The great thing about focusing on a certain lift 4 days a week is that you get really good at them. Do your best to focus on technique throughout your Smolov cycle, and it will yield great results.
It is not unheard of for someone to group two Smolov Jr. cycles together (with a one week rest between). This can sometimes add 30 to 60+ lbs. increase in their squat.
The usual way to do two programs is by using the Smolov Jr bench program and the squat program together.
Are you still a beginner? Then we would recommend trying a more linear program like this to see all your lifts go up quickly!
Note: Before starting any intense workout plan, it’s a smart idea to talk to a doctor or a fitness expert.
This Calculator Can be Used for the Smolov Jr. Bench Program
Many people follow this program for squats. But it’s more commonly used as the Smolov Jr. bench program to increase max bench press. You use the calculator in the same way, but you use your bench max rather than your squat.
It is an incredibly effective bench press program. But the training sessions are also very taxing on the body.
View the bench press max chart.
How Much Does Smolov Jr. Add?
This is a focused training schedule. As long as your calories are where they need to be, you should see some awesome results! Here are pretty normal numbers for going through the program one time:
- Bench – 20+ pounds in four weeks
- Squat or Deadlift – 35+ pounds in four weeks
Tip: Fuel up well for each training session – get plenty of sleep and calories for your body to recover.
Form and Technique
Making sure you use the right form and technique during the Smolov Jr. program is essential for getting the best results.
When you squat, you want to be sure your body is in the right position so you don’t hurt yourself. Good form helps your muscles work the way they should and prevents injuries.
So, even though you might be lifting heavier weights, don’t forget to focus on how you’re doing the squats. It might feel like a small thing, but it makes a big difference in getting stronger without getting hurt.
Personal Experience
When I was powerlifting, I followed this program about 8 times. Sometimes for bench, sometimes for squats.
Each time I gained at least 20 lbs on my max. It might not seem like much, but 20 lbs in 4 weeks was huge for me!
Did you find the Smolov Jr. calculator useful?
Let us know if you found the Smolov Jr. calculator useful in the comments! Learn more about the full Smolov Program here.
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