Smolov Jr. Results: Is This The Program You’re Looking For?

Smolov Jr. Results

If you’ve ventured into strength training, you’ve likely heard whispers about the Smolov Jr. program. It’s the stuff of legends in powerlifting circles, known for its ability to turn ordinary lifters into squatting and benching behemoths.

But does it live up to the hype? Let’s take a deep dive into the world of Smolov Jr.’s results and see how this program has transformed countless lifters into forces to be reckoned with.

The Smolov Jr. Program Recap

Before we jump into the results of those who have walked this path, let’s recap the program.

Smolov Jr. is a condensed, three-week strength program primarily focusing on the back squat or bench press. However, many people choose to complete it for bench and squat simultaneously.

It’s the younger sibling of the full Smolov program. It’s designed for those seeking rapid strength gains without the extended time commitment.

Many of the testimonials used here can be found on the Reddit thread.

Smolov Jr. Squat Results

The crown jewel of the Smolov Jr. program is undoubtedly the squat. Many lifters have embarked on this journey to achieve formidable squat results. Here are a few who’ve tasted success:

  • Fruit_Monkey: “Went from a 140kg [squat] 1rm to 165kg 1rm. I also did it on a 1000 calorie deficit.”
  • cuongfu: “I went from about a 143kg [squat] 1RM at 75-ish KG BW to about a 160kg 1RM at 78-ish BW even in that short of period.”
  • _Sasquat_:”Squat went from 166 to 185 last time I did smolov.”

There are many more examples like this on the Reddit thread above!

Smolov Jr. Bench Results

While the squat is the show’s star, the bench press isn’t far behind. Many lifters have witnessed substantial gains in their bench press through Smolov Jr. Here are a couple of noteworthy tales:

  • smallof2pieces: “I ran some Smolov Jr recently and successfully put about 20lbs on my bench.”
  • disapointingAsianSon: “I had a 20lb increase in my bench from the smolov jr from 225->245.”
  • retiredxfitter: “Max before program – 285. Max after program – 290.”

The Power Behind the Results

What drives these remarkable Smolov Jr. results? Let’s dissect the factors that contribute to this program’s transformative power:

Structured Progression

Smolov Jr. leaves no room for guesswork. It provides a meticulously planned routine that guides lifters through each workout. This structured progression eliminates the need for arbitrary decisions, ensuring steady gains.


Training volume is the heartbeat of Smolov Jr. The program pushes lifters to their limits, demanding maximum effort every training day.

Direct Focus

The program primarily revolves around a single lift. This allows the lifter to focus on form and recovery. Most programs train multiple muscle groups.

Nutrition and Recovery

Behind every impressive Smolov Jr. result is a lifter prioritizing nutrition and recovery. Adequate caloric intake, especially in the form of protein, fuels muscle growth. Pair this with ample rest, mobility work, and proper sleep for a winning formula.

Mental Toughness

Smolov Jr. isn’t just a physical test; it’s a mental one. Lifters who emerge with remarkable results often attribute their success to mental fortitude. Pushing through challenging workouts and setbacks builds unwavering confidence.

Challenges Along the Way

It’s important to acknowledge that the journey to Smolov Jr. results isn’t without its challenges:


The program’s intensity can lead to fatigue, both physical and mental. Managing fatigue and knowing when to listen to your body is crucial to avoid burnout.

Injury Risk

The demanding nature of the program increases the risk of injury if proper form and recovery aren’t prioritized. Always prioritize safety over ego.

You might also like the Russian Squat Program.

Become The Next Smolov Jr. Results Success Story

Smolov Jr.’s results are a testament to the incredible gains that can be achieved quickly. Whether aiming to conquer the squat rack or bench press platform, this program can absolutely transform your strength levels.

As you embark on your own Smolov Jr. journey, remember the stories of those who’ve come before you. Embrace the structured progression, power through the intensity, and don’t underestimate the importance of nutrition and recovery. And, most importantly, nurture your mental toughness; it’s the driving force behind exceptional results.

Remember, the journey won’t always be easy, but the gains at the finish line make every challenge worthwhile. The iron awaits – are you ready to sculpt your tale of Smolov Jr. results? Start the program here!

In 2013 I attended TVCC with my studies focusing on nutrition and biology. After leaving TVCC I pursued a career in inbound marketing and have worked in many different industries including health and fitness, firearms, coaching, and many more. I spent 6 years training for powerlifting and 6 years after training for a bodybuilding show in Idaho, which sadly did not come to fruition.

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