Smolov - Russian Squat Routine
The legendary Russian Squat routine. Boost your Squat by 100 lbs in 13 weeks.
The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".WARNING: Smolov is not for beginners. It is recommended that you have at least a year of weightlifting experience before attempting this advanced routine, you also must have proper squat technique.This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.Smolov is split into 4 phases:- Weeks 1-2: Introduction Phase- Weeks 3-6 Base Phase- Weeks 7-8 Switching Phase- Weeks 9-13 Intense PhaseFull Smolov Tips:- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.- Eat: at least 4000/kcal/day (depending upon body type)- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep- Stretch: Stretching on rest days will prevent injures, and boost strength and recovery time- Get a training partnerBonus Features:- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles. - Never do plate math! Weve included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.- Login and backup / sync your progress. Never lose your work!- User interface improvementsLet us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".WARNING: Smolov is not for beginners. It is recommended that you have at least a year of weightlifting experience before attempting this advanced routine, you also must have proper squat technique.This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.Smolov is split into 4 phases:- Weeks 1-2: Introduction Phase- Weeks 3-6 Base Phase- Weeks 7-8 Switching Phase- Weeks 9-13 Intense PhaseFull Smolov Tips:- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.- Eat: at least 4000/kcal/day (depending upon body type)- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep- Stretch: Stretching on rest days will prevent injures, and boost strength and recovery time- Get a training partnerBonus Features:- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles. - Never do plate math! Weve included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.- Login and backup / sync your progress. Never lose your work!- User interface improvementsLet us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
Read trusted reviews from application customers
Just downloaded app and it won't open. Dialog box says it has a bug and I should try updating after developer fixes bug.
Perfect app for the Smolov program.
Needs to be fixed since android update. Was great until then. 😔
Loved the app but does not work with new android update.
This won't ooen with the latest android update...
Do not buy. Doesn't work on Android 12. Please stop asking me if I want to share this with a friend. Please. It is annoying. I'll change to 5 stars once this feature is gone. I paid 10 USD for this and it is extremely annoying. Thanks.
I loved the app when I used it originally but now I want to run through smolov again and the app force closes every time. Please make an update, I really like this program and this app.
Format is good, but why not stick to % when calculating weight? Adding +9kg etc is unfair for starting in lower weights
Very good app. No bugs.
Just started using. Super easy. Highly recommend if you are doing a smolov cycle