- Level
- Advanced
- Days a week
- 4 days
- Goal
- Strength
- Equipment
- Barbell
- How long
- 3 weeks
- Created by
- Adapted from Sergey Smolov
Smolov Jr is a three-week specialisation block based on the Russian squat program of Sergey Smolov. Four days a week you train one lift, usually the squat or bench press, with high volume at moderately heavy percentages, and add weight every week.
It is short and very hard. People run it to push one lift through a plateau, not as a way of life.
This program is Splyt’s own. Use it, share it and adapt it as you like.
Who it’s for
Experienced lifters with solid technique who want to raise one lift. Keep everything else light and minimal during the block.
You should have at least a year or two of consistent training, a recent one-rep max you trust, and good technique on the lift you choose. It is not a beginner program; beginners make faster progress on a linear progression with much less risk.
Plan the block around your life. Four heavy sessions of the same lift in a week leave little energy for anything else, so it works best when work and sleep are stable.
The weekly schedule
| Day | Sets × reps | Intensity |
|---|---|---|
| Monday | 6 × 6 | 70% of 1RM |
| Wednesday | 7 × 5 | 75% |
| Friday | 8 × 4 | 80% |
| Saturday | 10 × 3 | 85% |
Every workout
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat | 6 × 6 @ 70%, 7 × 5 @ 75%, 8 × 4 @ 80%, 10 × 3 @ 85% | Or the bench press |
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat | Same sets as week 1 | Add 5–10 lb (2.5–5 kg) to every day |
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat | Same sets again | Add another 5–10 lb (2.5–5 kg) |
Percentages are of a recent, honest one-rep max. Most people choose the smaller weekly jump for the bench press and the larger for the squat.
Warm up properly before each session and keep rest between sets to about two to three minutes. On the 10×3 day the weights are heavy; prioritise bar speed over grinding reps.
Keep everything else to a minimum during the three weeks: a few sets of upper-body pulling, maybe some light arm work. The block works by concentrating your recovery on one lift.
How to progress
Add 5–10 lb (2.5–5 kg) to all four days in week two, and the same again in week three.
Stalls and deloads
Take a lighter week after the block, then test your max.
How long to run it
Three weeks, then deload and test. Running it back to back is a fast way to get hurt.
After the third week, take a lighter week with a few easy sessions, then test your new max. Testing straight after week three usually undersells what you have gained.
What to do next
Return to a balanced program such as 5/3/1 or the Texas Method.
Common mistakes
Inflated 1RM
Base it on a max you actually lifted recently, not a guess.
Other heavy training at the same time
During the block, everything else stays light.
Running it more than once in a row
One block, then back to balanced training. Repeating it straight away is how joints start to complain.
Running it in Splyt
Build each workout above as a template in Splyt. When you finish a session, the weights you actually lifted carry into the next run of that template, so every set shows last time’s numbers beside it and you can see at a glance whether to add weight. Log on iPhone or Apple Watch, and the Watch counts your reps for you.
Have the program in a spreadsheet or screenshot already? Import it and Splyt turns it into editable templates. Use the one-rep max calculator to set a training max, the warm-up calculator for warm-up sets in whole plates, and strength standards to see where your lifts sit for your bodyweight.
Questions
Can you do Smolov Jr for bench?
Yes, it is commonly used for bench as well as squat, usually with the smaller weekly increase.
How much will Smolov Jr add?
It varies. Many report noticeable gains, but it is a short, hard block, not a guarantee.
What percentage of my max should I use for Smolov Jr?
Week one runs 70%, 75%, 80% and 85% across the four days, based on a recent true one-rep max. Weeks two and three keep those sets and add a fixed amount of weight.
Can I do other lifts during Smolov Jr?
Lightly. Keep other training short and easy so recovery goes to the lift you are specialising.
Similar programs
- Texas Method — intermediate, 3 days
- nSuns 5/3/1 LP — intermediate, 4–5 days
- 5/3/1 Boring But Big — intermediate, 4 days
- Every program, by level and days
More for your training
- Workout splits: how push pull legs, upper/lower and full body compare
- Ready-made workouts for every muscle and piece of equipment
- The exercise library: how to do every lift above
- Strength standards by lift and bodyweight
Run this program in Splyt, the workout tracker for iPhone and Apple Watch that remembers what you lifted. Get Splyt free on the App Store