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  • Full Smolov Program: Fill in Light Grey Boxes 1RM

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    Ed de Bonbon
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    The document outlines a strength training program called the Full Smolov Program. It consists of 3 phases - a phase in, base phase, and intense phase. The phase in builds up weight and reps over the first 2 weeks. The base phase maintains heavy lifting over 4 weeks. The intense phase significantly increases volume and weight over 12 weeks before a taper. The program aims to increase the lifter's 1 repetition maximum weight.

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    smolov calculator

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    CoS+Smolov+Calculators

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    The document outlines a strength training program called the Full Smolov Program. It consists of 3 phases - a phase in, base phase, and intense phase. The phase in builds up weight and reps over the first 2 weeks. The base phase maintains heavy lifting over 4 weeks. The intense phase significantly increases volume and weight over 12 weeks before a taper. The program aims to increase the lifter's 1 repetition maximum weight.

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    © All Rights Reserved
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    Download as xlsx, pdf, or txt
    13 views12 pages

    Full Smolov Program: Fill in Light Grey Boxes 1RM

    Uploaded by

    Ed de Bonbon
    The document outlines a strength training program called the Full Smolov Program. It consists of 3 phases - a phase in, base phase, and intense phase. The phase in builds up weight and reps over the first 2 weeks. The base phase maintains heavy lifting over 4 weeks. The intense phase significantly increases volume and weight over 12 weeks before a taper. The program aims to increase the lifter's 1 repetition maximum weight.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 12

    Full Smolov Program

    SmolovJr.com
    Fill In Light Grey Boxes
    1RM 120 Increment 10 Rounding 2.50

    Phase In
    Week Day Lift Sets Reps Weight
    1 1 1 3 8 77.50
    1 1 2 1 5 85.00
    1 1 3 2 2 90.00
    1 1 4 1 1 95.00
    1 2 1 3 8 77.50
    1 2 2 1 5 85.00
    1 2 3 2 2 90.00
    1 2 4 1 1 95.00
    1 3 1 4 5 85.00
    1 3 2 1 3 90.00
    1 3 3 2 2 95.00
    1 3 4 1 1 107.50
    2 1 1 1 5 95.00
    2 2 1 1 5 100.00
    2 3 1 1 5 102.50

    Base
    Week Day Lift Sets Reps Weight
    3 1 1 4 9 85.00
    3 2 1 5 7 90.00
    3 3 1 7 5 95.00
    3 4 1 10 3 102.50
    4 1 1 4 9 95.00
    4 2 1 5 7 100.00
    4 3 1 7 5 105.00
    4 4 1 10 3 112.50
    5 1 1 4 9 105.00
    5 2 1 5 7 110.00
    5 3 1 7 5 115.00
    5 4 1 10 3 122.50
    6 1 1 0 0 Rest
    6 2 1 0 0 Rest
    6 3 1 1 1 Build to 1RM
    6 4 1 1 1 Build to 1RM
    6

    Enter New Max 170

    Switching
    7
    See website
    8

    Intense
    Week Day Lift Sets Reps Weight
    9 1 1 1 3 110.00
    9 1 2 1 4 127.50
    9 1 3 3 4 145.00
    9 1 4 1 5 145.00
    9 2 1 1 3 102.50
    9 2 2 1 3 120.00
    9 2 3 1 4 135.00
    9 2 4 1 3 152.50
    9 2 5 2 5 145.00
    9 3 1 1 4 110.00
    9 3 2 1 4 120.00
    9 3 3 5 4 135.00
    10 1 1 1 4 102.50
    10 1 2 1 4 120.00
    10 1 3 1 4 135.00
    10 1 4 1 3 152.50
    10 1 5 2 4 152.50
    10 2 1 1 3 110.00
    10 2 2 1 3 127.50
    10 2 3 1 3 145.00
    10 2 4 3 3 152.50
    10 2 5 1 3 162.50
    10 3 1 1 3 110.00
    10 3 2 1 3 127.50
    10 3 3 1 4 145.00
    10 3 4 4 5 152.50
    11 1 1 1 3 102.50
    11 1 2 1 3 120.00
    11 1 3 1 3 135.00
    11 1 4 5 5 152.50
    11 2 1 1 3 102.50
    11 2 2 1 3 120.00
    11 2 3 1 3 135.00
    11 2 4 2 3 162.50
    11 3 1 1 3 110.00
    11 3 2 1 3 127.50
    11 3 3 1 3 145.00
    11 3 4 4 3 162.50
    12 1 1 1 3 120.00
    12 1 2 1 4 135.00
    12 1 3 5 5 152.50
    12 2 1 1 3 120.00
    12 2 2 1 3 135.00
    12 2 3 4 3 162.50
    12 3 1 1 3 127.50
    12 3 2 1 4 152.50
    12 3 3 3 4 162.50

    Taper
    Week Day Lift Sets Reps Weight
    13 1 1 1 3 120.00
    13 1 2 1 3 135.00
    13 1 3 2 5 152.50
    13 1 4 3 4 162.50
    13 2 1 1 4 127.50
    13 2 2 4 4 145.00
    13 3 1 1 1 Build to 1RM

    Email coach@cultofstrength.com when you're done and let us know how much your max went up.
    90
    95
    100
    110
    95
    100
    105
    115
    105
    110
    115
    120
    150
    160
    160

    155
    165
    170

    155
    160
    Full Smolov Program
    SmolovJr.com
    Fill In Light Grey Boxes
    1RM 55 Increment 10 Rounding 1.00

    Phase In
    Week Day Lift Sets Reps Weight
    1 1 1 3 8 36.00
    1 1 2 1 5 39.00
    1 1 3 2 2 41.00
    1 1 4 1 1 44.00
    1 2 1 3 8 36.00
    1 2 2 1 5 39.00
    1 2 3 2 2 41.00
    1 2 4 1 1 44.00
    1 3 1 4 5 39.00
    1 3 2 1 3 41.00
    1 3 3 2 2 44.00
    1 3 4 1 1 50.00
    2 1 1 1 5 44.00
    2 2 1 1 5 45.00
    2 3 1 1 5 47.00

    Base
    Week Day Lift Sets Reps Weight
    3 1 1 4 9 39.00
    3 2 1 5 7 41.00
    3 3 1 7 5 44.00
    3 4 1 10 3 47.00
    4 1 1 4 9 49.00
    4 2 1 5 7 51.00
    4 3 1 7 5 54.00
    4 4 1 10 3 57.00
    5 1 1 4 9 59.00
    5 2 1 5 7 61.00
    5 3 1 7 5 64.00
    5 4 1 10 3 67.00
    6 1 1 0 0 Rest
    6 2 1 0 0 Rest
    6 3 1 1 1 Build to 1RM
    6 4 1 1 1 Build to 1RM
    6

    Enter New Max 75

    Switching
    7
    See website
    8

    Intense
    Week Day Lift Sets Reps Weight
    9 1 1 1 3 49.00
    9 1 2 1 4 56.00
    9 1 3 3 4 64.00
    9 1 4 1 5 64.00
    9 2 1 1 3 45.00
    9 2 2 1 3 53.00
    9 2 3 1 4 60.00
    9 2 4 1 3 68.00
    9 2 5 2 5 64.00
    9 3 1 1 4 49.00
    9 3 2 1 4 53.00
    9 3 3 5 4 60.00
    10 1 1 1 4 45.00
    10 1 2 1 4 53.00
    10 1 3 1 4 60.00
    10 1 4 1 3 68.00
    10 1 5 2 4 68.00
    10 2 1 1 3 49.00
    10 2 2 1 3 56.00
    10 2 3 1 3 64.00
    10 2 4 3 3 68.00
    10 2 5 1 3 71.00
    10 3 1 1 3 49.00
    10 3 2 1 3 56.00
    10 3 3 1 4 64.00
    10 3 4 4 5 68.00
    11 1 1 1 3 45.00
    11 1 2 1 3 53.00
    11 1 3 1 3 60.00
    11 1 4 5 5 68.00
    11 2 1 1 3 45.00
    11 2 2 1 3 53.00
    11 2 3 1 3 60.00
    11 2 4 2 3 71.00
    11 3 1 1 3 49.00
    11 3 2 1 3 56.00
    11 3 3 1 3 64.00
    11 3 4 4 3 71.00
    12 1 1 1 3 53.00
    12 1 2 1 4 60.00
    12 1 3 5 5 68.00
    12 2 1 1 3 53.00
    12 2 2 1 3 60.00
    12 2 3 4 3 71.00
    12 3 1 1 3 56.00
    12 3 2 1 4 68.00
    12 3 3 3 4 71.00

    Taper
    Week Day Lift Sets Reps Weight
    13 1 1 1 3 53.00
    13 1 2 1 3 60.00
    13 1 3 2 5 68.00
    13 1 4 3 4 71.00
    13 2 1 1 4 56.00
    13 2 2 4 4 64.00
    13 3 1 1 1 Build to 1RM

    Email coach@cultofstrength.com when you're done and let us know how much your max went up.
    40
    45
    50
    52.5
    45
    50
    52.5
    57.5
    50
    52.5
    55
    60
    65

    65
    68
    68

    64
    68
    71

    64
    68
    Smolov Jr. Program
    SmolovJr.com
    Fill in Light Grey Boxes
    1RM 102.5 Increment 5 Rounding 2.50

    Week Day Lift Sets Reps Weight


    1 1 1 6 6 72.50
    1 2 1 7 5 77.50
    1 3 1 8 4 82.50
    1 4 1 10 3 87.50
    2 1 1 6 6 77.50
    2 2 1 7 5 82.50
    2 3 1 8 4 87.50
    2 4 1 10 3 92.50
    3 1 1 6 6 82.50
    3 2 1 7 5 87.50
    3 3 1 8 4 92.50
    3 4 1 10 3 97.50

    Email coach@cultofstrength.com when you're done and let us know how much your max went up.

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