This is a weight training program for increasing your SQUAT STRENGTH, originating from Russia (what timing, Bryan). The Smolov Squat Routine was named after its creator, Sergey Smolov, “the Russian Master of Sports” and it is a 13 weeks program broken down into 5 phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out.

What is Smolov Training?

The Smolov Squat Routine is definitely NOT a program for beginners/intermediary lifters. It is BRUTAL, physically and mentally. On a good note, it WORKS. You shouldn’t do anything outside of it though. The idea of adding a few accessories, or “mixing” it with something else literally sucks. This is an extremely intense program, where you will squat 4x per week most of the time. If you still have energy for something else, you are not doing it right. Do not do it on a caloric deficit either.

For this program literally everything else will have to be secondary. Squatting is your NUMBER ONE priority, and it will stay like that for 13 weeks. So make sure you come in mentally prepared to “give up” on everything else for a short period of time. It is also good to mention: it’s a LOT OF WORK. So if you’re a guy all for “less pain, more gain” bullshit, stop reading here. Save your time for something else, you will not find anything productive here, since this is all about HARD WORK. And if you’re not sure about your squats, especially squat depth, check this article here.

Is Smolov good for hypertrophy?

Yes, it is. Especially during the BASE PHASE, where you will work with a lot of volume at not so high intensities, this will definitely help you build your legs.

Another warning ⚠️ : When it’s time to calculate your 1 Rep Max Squat, be humble. Don’t underestimate it, but don’t be too confident either. I know of some people who had to reduce the loads in the 2nd week already.

Let’s get to it then:

Smolov Squat Routine Introductory Phase

As you can see, in the first 2 weeks you will be squatting 3x per week, working up to a single @ 90% 1RM in week 1. This phase is there just to adapt your body to the workload and intensity.

Smolov Squat Routine Base Phase

Smolov Squat Routine Switching Phase

This phase focuses on “Dynamic Effort”, where you will do speed work with lighter loads. That will allow you to get a serious recover while preventing detraining. This is a deload period.

Smolov Squat Routine Intense Phase

The intense cycle was actually designed by I.M. Feduleyev who is renowned powerlifting and weightlifting coach from Moscow. After all the preparatory work built in the Base Phase, the Intense Phase helps you turn those gains into maximal strength.

You will be “only” squatting 3 times per week, but this is BRUTAL. In week 1 for example, you will do 54 lifts over 80%. In week 2 you will perform the same amount over 80%, but 43 of them are over 90%. In week 3, you “only” perform 47 lifts over 80%, with 18 lifts over 95%. Week four is ridiculously insane: 55 lifts over 80%, 48 lifts over 90%, and 24 lifts over 95%. IF you survive, you’re going to hit a HUGE PR.

Smolov Squat Routine Peaking Phase

The last phase of Smolov is the taper week, which is listed above as week 5 of the intense phase.

As you can see, Smolov is brutal right to the very bitter end. Only in the very last week of the program do you truly rest and reduce workload.

Smolov Squat Routine – Understanding it

Smolov uses a fairly complex periodization model. Let’s break it down.

The introductory microcycle is a neutral programmatic addition that serves primarily just to condition the athlete to “real” phases of Smolov. The purpose here is just to introduce the athlete to higher frequencies and workloads. This is a classic preparatory block.

The base mesocycle is aimed at hypertrophy and overall work capacity. Though there is one workout per week using triples at 85%, the rest of the week employs reps in the 70-80% range even going as high as nine reps. The intensity zones, as well as the rep ranges used, make this part of the program most conducive towards mass gains.

The higher rep ranges ramp up the volume to crazy levels. As I’ve said earlier, this lays the foundation for the intense phase later in the program. If you can complete the Base phase, you’ll have some extra muscle, and a built up tolerance for volume, that will allow you to produce tremendous gains during the intense phase and still come out alive.

The switching phase is a transition block, but in terms of periodization, it is also a block that emphasizes speed-strength. The main goal of this period is to recover/prepare for the intense phase, but the speed-strength portion does help maintain the central nervous system adaptations as you head into the next period.

Finishing, the intense phase is clearly a maximal strength period. The work over 90% is brutal. This is where you bring everything together for a huge PR.

Of course, the last week of the program, the peaking phase, allows you to display the gains you’ve made through the rest of the program by allowing for some much needed recovery post intensity phase.

Smolov Squat Routine Considerations

The Smolov Squat Routine is a “shock cycle”, created to improve EXCLUSIVELY your squat. You will need to manage your upper body volume too for optimal recovery. There is not much variability in the program besides squatting. Also this is not a program for powerlifters, for example, unless they are lagging their squat by a LOT. I honestly don’t see a reason why ANYBODY would do it, almost NO ONE in the planet needs this kind of volume to see results. But if you want to prove something to yourself, go ahead.

Just keep in mind that the rate of burnout (% of people who quit) and injuries in this program are quite high. This program will take you to overreaching and probably really close to overtraining. Considering that this program makes you train at extremely high volumes, you will most likely lose some of your gains after you finish it, just because YOU WON’T BE ABLE TO KEEP UP THAT WORK LOAD. As I mentioned before, novice and intermediate lifters will be able to make huge progress on very simplistic programs, no need for this kind of stuff.

Another important thing to mention is that you won’t be able to deadlift, and you’ll have to manage bench volume, and other exercises as well. So once again, not the best idea for powerlifters. In my opinion the best approach one can have is to commit to long term progress, find a strategy to will make you add 50-100lbs. in your lifts every year for a decade. That’s exactly what the best athletes in the world do. Saying out loud that you are going through the Smolov Squat Routine might sound sexy and badass. Is it worth though? You answer yourself 😉

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If you want to know more about squats, read this post on Front x Back Squats