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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 1316 week macro-cycle.{{cn|date=March 2013}} Many lifters using this cycle need to ingest extra calories to make up for the extra work, this often takes place in a daily bowl of oats, kale smoothies or boxes of poptarts.{{cn|date=January 2013}}
The routine is laid out as follows:
''(% of 1RM / sets x reps)''
Intro Cycle
Week 1
* Day 1: 65%/3×8 70%×5 75%/2×2 80%×1
* Day 2: 65%/3×8 70%×5 75%/2×2 80%×1
* Day 3: 70%/4×5 75%×3 80%/2×2 90%×1
Week 2
* Day 1: Work up to 80%×5
* Day 2: Work up to 82.5%×5
* Day 3: Work up to 85%×5
Base Mesocycle
Week 1
* Day 1: 70%/4×9
* Day 2: 75%/5×7
* Day 3: 80%/7×5
* Day 4: 85%/10×3
Week 2
Add 20lbs to all %
* Day 1: 70%/4×9
* Day 2: 75%/5×7
* Day 3: 80%/7×5
* Day 4: 85%/10×3
Week 3
Add 30lbs to all %
* Day 1: 70%/4×9
* Day 2: 75%/5×7
* Day 3: 80%/7×5
* Day 4: 85%/10×3
Week 4
* Day 1: REST
* Day 2: REST
* Day 3: Max 1RM
* Day 4: Max 1RM
(TRAINEE USES NEW 1RM FOR REST OF % CALCULATIONS)
Speed Phase
Week 1
* Day 1: 50%/5×5
* Day 2: 55%/6×4
* Day 3: 60%/8×3
* Day 4: 65%/6×3
Week 2
* Day 1: 65%/6×3
* Day 2: 60%/8×3
* Day 3: 55%/6×4
* Day 4: 50%/5×5
Intense Mesocycle
Week 1
* Day 1: 65%×3 75%×4 85%/3×4 85%×5
* Day 2: 60%×3 70%×3 80%×4 90%×3 85%/2×5
* Day 3: 65%×4 70%×4 80%/5×4
Week 2
* Day 1: 60%×4 70%×4 80%×4 90%×3 90%/2×4
* Day 2: 65%×3 75%×3 85%×3 90%/3×3 95%×3
* Day 3: 65%×3 75%×3 85%×4 90%/4×5
Week 3
* Day 1: 60%×3 70%×3 80%×3 90%/5×5
* Day 2: 60%×3 70%×3 80%×3 90%/2×3
* Day 3: 65%×3 75%×3 85%×3 95%/4×3
Week 4
* Day 1: 70%×3 80%×4 90%/5×5
* Day 2: 70%×3 80%×3 95%/4×3
* Day 3: 75%×3 90%×4 95%/3×4
Peak Week
* Day 1: 70%×3 80%×3 90%/2×5 95%/3×4
* Day 2: 75%×4 85%/4×4
* Day 3: Set New 1RM
== See also ==
== External links ==
*http://wkak.net/SmolovFAQ.htm
*http://www.dragondoor.com/articlesarticler/another-russian-super-cyclemode3/81/
*http://www.ontariostrongman.ca/resourcesResources/training/smolovsquatcycle.htm
{{health-stub}}
[[Category:Weight training]][[Category:Powerlifting]]
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