SMOLOV squat program

by Ethan Owen

120 athletes joined

Program Description

The feared smolov Squat program Listed on this program is only the Squat progression Minimal accessories required

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
May 27, 2024 08:52
Last Edited
Feb 02, 2025 06:29

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

1

Squat (Barbell)

3

8 reps

65%

2

Squat (Barbell)

1

5 reps

70%

3

Squat (Barbell)

2

2 reps

75%

4

Squat (Barbell)

1

1 reps

80%

Day 1

1

Squat (Barbell)

2

2 reps

85%

Day 1

1

Squat (Barbell)

4

9 reps

70%

Day 1

1

Squat (Barbell)

4

9 reps

70%

Day 1

1

Squat (Barbell)

4

9 reps

70%

Day 1

1

Squat (Barbell)

1

-

Day 1

1

Negative Squat

1

1 reps

-

Day 1

1

Negative Squat

1

1 reps

-

Day 1

1

Squat (Barbell)

4

1

3 reps

5 reps

85%

85%

Day 1

1

Squat (Barbell)

1

2

3 reps

4 reps

90%

90%

Day 1

1

Squat (Barbell)

5

5 reps

90%

Day 1

1

Squat (Barbell)

5

5 reps

90%

Day 2

1

Squat (Barbell)

3

8 reps

65%

2

Squat (Barbell)

1

5 reps

70%

3

Squat (Barbell)

2

2 reps

75%

4

Squat (Barbell)

1

1 reps

80%

Day 2

1

Squat (Barbell)

1

3 reps

85%

Day 2

1

Squat (Barbell)

5

7 reps

75%

Day 2

1

Squat (Barbell)

5

7 reps

75%

Day 2

1

Squat (Barbell)

5

7 reps

75%

Day 2

1

Power Clean

3

8 reps

60%

Day 2

1

Power Clean

3

8 reps

65%

Day 2

1

Squat (Barbell)

1

2

3 reps

5 reps

90%

85%

Day 2

1

Squat (Barbell)

3

1

3 reps

3 reps

90%

95%

Day 2

1

Squat (Barbell)

2

3 reps

95%

Day 2

1

Squat (Barbell)

4

3 reps

95%

Day 3

1

Squat (Barbell)

4

5 reps

70%

2

Squat (Barbell)

1

3 reps

75%

3

Squat (Barbell)

2

2 reps

80%

4

Squat (Barbell)

1

1 reps

90%

Day 3

1

Squat (Barbell)

1

5 reps

85%

Day 3

1

Squat (Barbell)

7

5 reps

80%

Day 3

1

Squat (Barbell)

7

5 reps

80%

Day 3

1

Squat (Barbell)

7

5 reps

80%

Day 3

1

Box Squat (Barbell)

2

12 reps

60%

Day 3

1

Box Squat (Barbell)

2

12 reps

65%

Day 3

1

Squat (Barbell)

4

5 reps

80%

Day 3

1

Squat (Barbell)

5

4 reps

90%

Day 3

1

Squat (Barbell)

4

3 reps

95%

Day 3

1

Squat (Barbell)

3

4 reps

95%

Day 4

1

Squat (Barbell)

10

3 reps

85%

Day 4

1

Squat (Barbell)

10

3 reps

85%

Day 4

1

Squat (Barbell)

10

3 reps

85%

Day 1

1

Squat (Barbell)

3 Sets

8 Reps

65%

2

Squat (Barbell)

1 Set

5 Reps

70%

3

Squat (Barbell)

2 Sets

2 Reps

75%

4

Squat (Barbell)

1 Set

1 Reps

80%

Day 2

1

Squat (Barbell)

3 Sets

8 Reps

65%

2

Squat (Barbell)

1 Set

5 Reps

70%

3

Squat (Barbell)

2 Sets

2 Reps

75%

4

Squat (Barbell)

1 Set

1 Reps

80%

Day 3

1

Squat (Barbell)

4 Sets

5 Reps

70%

2

Squat (Barbell)

1 Set

3 Reps

75%

3

Squat (Barbell)

2 Sets

2 Reps

80%

4

Squat (Barbell)

1 Set

1 Reps

90%