Smolov Jr Calculator
Generate all 12 sessions of the Smolov Jr loading cycle. Enter your training max and a weekly increment to get exact sets, reps, and weights for each day.
Result
210 lb
Week 1 day 1 starts at 210 lb for 6 x 6, then the table progresses across 12 sessions.
Training estimate only. High-volume strength programs are demanding; adjust loading with a qualified coach if needed.
Quick Answer
The Smolov Jr program runs 3 weeks, 4 sessions per week. Each week follows the same set-and-rep structure: Day 1: 6×6 at 70%; Day 2: 7×5 at 75%; Day 3: 8×4 at 80%; Day 4: 10×3 at 85%. Weeks 2 and 3 add your chosen weekly increment (typically 5 to 10 kg or 10 to 20 lbs) to the base weights. On a 100 kg training max, Day 1 Week 1 is 6×6 at 70 kg.
Understanding The Smolov Jr Program: What It Shows You
Smolov Jr is a 3-week high-frequency, high-volume strength accumulation block for squat or bench press. The calculator generates exact working weights across all 12 sessions.
The Smolov Jr Loading Table: Sets, Reps, And Weights
Week 1: D1 6×6 @ 70%, D2 7×5 @ 75%, D3 8×4 @ 80%, D4 10×3 @ 85% Week 2 Weight = Week 1 + Increment Week 3 Weight = Week 1 + (2 × Increment)
- Day 1: 6×6 @ 70% TM
- Day 2: 7×5 @ 75% TM
- Day 3: 8×4 @ 80% TM
- Day 4: 10×3 @ 85% TM
- Weekly load increase = Base + (Week − 1) × Increment
How To Use The Smolov Jr Calculator In Four Easy Steps
Inputs
- Training Max / 1RM: 1RM weight in kg or lbs
- Training Max %: percentage of 1RM for training base (90% standard)
- Weekly Increment: weight added each week (e.g. 5 kg / 10 lbs)
Steps
- Enter 1RM and set training max percentage (90%).
- Enter weekly increment (5 kg or 10 lbs recommended).
- Generate 12-session training grid.
- Round weights to nearest plate increments.
Smolov Jr Training Program Example, Worked In Full
Bench press training max of 120 kg with 5 kg weekly increment.
- Week 1 D1 (6×6 @ 70%): 120 × 0.70 = 84 kg (round 85 kg).
- Week 1 D4 (10×3 @ 85%): 120 × 0.85 = 102 kg.
- Week 2 D1: 85 + 5 = 90 kg; Week 2 D4: 102 + 5 = 107 kg.
- Week 3 D1: 90 + 5 = 95 kg; Week 3 D4: 107 + 5 = 112 kg.
Peak load occurs Week 3 Day 4 at 10×3 with 112 kg.
When A Smolov Jr Calculator Gives The Right Answer
Use this tool when planning a peaking cycle for powerlifting meets or breaking plateau bottlenecks.
Assumptions
- Lifter can execute 4 sessions per week of the chosen lift.
- Adequate recovery days between sessions.
Limitations
- Not for novices or lifters with active joint injuries.
- Does not compute warm-up sets or accessory work.
In Practice
The most common mistake is setting the weekly increment too high. Choose 5 kg (10 lbs) per week for your first run of Smolov Jr to avoid early overtraining or failure in Week 3.
Related Guides
- Field Goal Percentage Calculator And Basketball FG% Guide
Learn how a field goal percentage calculator works, what FGM and FGA mean, how FG% differs from 3P% and eFG%, and how to avoid common basketball FG% mistakes.
- Hockey Goalie Save Percentage Calculator Explained
Learn how hockey goalie save percentage is calculated, what shots faced means, why SV% uses three decimals, and how to read ranges with context.
- How Is Volleyball Hitting Percentage Calculated
Learn how volleyball hitting percentage is calculated from kills, errors, and attacks, with examples, NCAA rules, and clear stat sheet notes.
- How to Calculate Bowling Handicap in 3 Simple Steps
Calculate your bowling handicap step by step with the USBC formula. Covers basis score, percentage factor, and worked examples for common league settings.
- How to Calculate Deer Score for a Typical Field Rack
Learn how to calculate a basic deer score from main beams, tines, girth measurements, inside spread, and side-to-side deductions by hand in the field.
- How to Calculate ERA in Baseball: A Pitcher’s Guide
Learn how to calculate ERA in baseball using the earned run average formula. Compare good vs. bad ERA ranges and what the number really tells you.
Frequently Asked Questions: Smolov Jr Strength Program
What lift is Smolov Jr best suited for?
Best suited for squat and bench press. Deadlifts produce excessive spinal fatigue for this volume.
How much can I expect to gain from one Smolov Jr cycle?
Intermediate lifters typically gain 5 to 15 kg (10 to 30 lbs) on their tested 1RM.
What should I do after completing the cycle?
Rest 3 to 5 days before testing a new 1RM or starting meet taper.
Can I run Smolov Jr for two lifts simultaneously?
Not recommended. Total volume across 8 heavy sessions per week risks severe overtraining.
What is the difference between Smolov Jr and full Smolov?
Smolov Jr is the 3-week base mesocycle; full Smolov is a 13-week complete squat periodization system.
Sources
Last updated: . Reviewed for accuracy against the formula shown above.