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'''Smolov Squat Routine''' is a [[weight training]] program for [[Squat (exercise)|squats]] which originates from [[Russia]].
The Smolov Squat Routine is a tried and proven Russian program composed of 5 mini-cycles that combine to make up one 16 week macro-cycle.
The routine is laid out as follows:
Intro Cycle
Week 1
Day 1: 65%/3x8 70%x5 75%/2x2 80%x1
Day 2: 65%/3x8 70%x5 75%/2x2 80%x1
Day 3: 70%/4x5 75%x3 80%/2x2 90%x1
Week 2
Day 1: Work up to 80%x5
Day 2: Work up to 82.5%x5
Day 3: Work up to 85%x5
Base Mesocycle
Week 1
Day 1: 70%/4x9
Day 2: 75%/5x7
Day 3: 80%/7x5
Day 4: 85%/10x3
Week 2
Add 20lbs to all %
Day 1: 70%/4x9
Day 2: 75%/5x7
Day 3: 80%/7x5
Day 4: 85%/10x3
Week 3
Add 30lbs to all %
Day 1: 70%/4x9
Day 2: 75%/5x7
Day 3: 80%/7x5
Day 4: 85%/10x3
Week 4
Day 1: REST
Day 2: REST
Day 3: Max 1RM
Day 4: Max 1RM
USE NEW 1RM FOR REST OF % CALCULATIONS
Speed Phase
Week 1
Day 1: 50%/5x5
Day 2: 55%/6x4
Day 3: 60%/8x3
Day 4: 65%/6x3
Week 2
Day 1: 65%/6x3
Day 2: 60%/8x3
Day 3: 55%/6x4
Day 4: 50%/5x5
Intense Mesocycle
Week 1
Day 1: 65%x3 75%x4 85%/3x4 85%x5
Day 2: 60%x3 70%x3 80%x4 90%x3 85%/2x5
Day 3: 65%x4 70%x4 80%/5x4
Week 2
Day 1: 60%x4 70%x4 80%x4 90%x3 90%/2x4
Day 2: 65%x3 75%x3 85%x3 90%/3x3 95%x3
Day 3: 65%x3 75%x3 85%x4 90%/4x5
Week 3
Day 1: 60%x3 70%x3 80%x3 90%/5x5
Day 2: 60%x3 70%x3 80%x3 90%/2x3
Day 3: 65%x3 75%x3 85%x3 95%/4x3
Week 4
Day 1: 70%x3 80%x4 90%/5x5
Day 2: 70%x3 80%x3 95%/4x3
Day 3: 75%x3 90%x4 95%/3x4
Peek Week
Day 1: 70%x3 80%x3 90%/2x5 95%/3x4
Day 2: 75%x4 85%/4x4
Day 3: Set New 1RM
== See also ==
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