SMOLOV JR. PROGRAM

Four sessions a week on the same lift: 6×6 @ 70% → 7×5 @ 75% → 8×4 @ 80% → 10×3 @ 85% — the percentages run off your 1RM (or a Training Max, set in the inputs).

The full Smolov cycle is a 13-week squat-only program with four distinct phases. Smolov Jr. takes just the base mesocycle, compresses it to 3 weeks, and applies it to squat, bench, or shoulder press. It is more manageable, but still has high recovery demands.

Best for intermediate-to-advanced lifters with 1–2+ years of consistent training, athletes stalled on linear progression, or powerlifters peaking for a meet. Avoid it if you're a beginner still making weekly progress, dealing with joint pain, in a caloric deficit, or running heavy conditioning alongside it.

Typical Smolov Jr. results for trained lifters: 15–30 lbs (7–15 kg) on squat, 10–20 lbs (5–10 kg) on bench press, 5–10 lbs (2–5 kg) on shoulder press. Actual gains depend on training history, bodyweight, and recovery.

Yes — Smolov Jr. works for bench press, squat, or shoulder press; pick the lift in the calculator. Bench is the most popular Smolov Jr. variant, with typical gains around 10–20 lbs (5–10 kg) over the three weeks. The 6×6, 7×5, 8×4, 10×3 structure is the same whichever lift you choose.

No — and that's why deadlift isn't an option in the calculator. Smolov Jr. runs four heavy sessions a week on a single lift, and the deadlift loads your lower back and central nervous system too hard to recover from at that frequency — you'd stall or get hurt before the three weeks are up. The same goes for pulling heavy alongside a squat or bench block: keep deadlifts light or drop them for the program duration. To build your deadlift, use a lower-volume program like 5/3/1 instead.

Four sessions a week for three weeks, all on the same lift — this calculator lays them out as Monday, Wednesday, Friday and Saturday. It's a high-frequency block, so it should be the only hard training you run; keep accessories and conditioning light.

Take a few easy days, then retest or re-estimate your 1RM and move into a sustainable program like 5/3/1 Wendler or Madcow 5×5. Don't run Smolov Jr. back-to-back — the recovery cost is too high to repeat without a break.