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Smolov Jr Calculator
Generate a 3 week, 4 day per week Smolov Jr plan for bench press or squat from your 1RM.
Bench Press Smolov Jr Program for 100.0kg 1RM
Bench Press Smolov Jr Plan 3 Weeks 4 Days / Week
1RM: 100.0kg · Weekly increment: 5.0kg · Total volume: 32760.0kg
| Week | Day | % | Weight | Sets × Reps | Rest | Total Reps | Volume | Notes |
|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 70% | 70.0kg | 6×6 | 2–3 min | 36 | 2520.0kg | Volume base |
| 1 | 2 | 75% | 75.0kg | 7×5 | 3 min | 35 | 2625.0kg | Moderate volume |
| 1 | 3 | 80% | 80.0kg | 8×4 | 3–4 min | 32 | 2560.0kg | Heavy volume |
| 1 | 4 | 85% | 85.0kg | 10×3 | 4–5 min | 30 | 2550.0kg | Heavy triples |
| 2 | 1 | 70% | 75.0kg | 6×6 | 2–3 min | 36 | 2700.0kg | Volume base |
| 2 | 2 | 75% | 80.0kg | 7×5 | 3 min | 35 | 2800.0kg | Moderate volume |
| 2 | 3 | 80% | 85.0kg | 8×4 | 3–4 min | 32 | 2720.0kg | Heavy volume |
| 2 | 4 | 85% | 90.0kg | 10×3 | 4–5 min | 30 | 2700.0kg | Heavy triples |
| 3 | 1 | 70% | 80.0kg | 6×6 | 2–3 min | 36 | 2880.0kg | Volume base |
| 3 | 2 | 75% | 85.0kg | 7×5 | 3 min | 35 | 2975.0kg | Moderate volume |
| 3 | 3 | 80% | 90.0kg | 8×4 | 3–4 min | 32 | 2880.0kg | Heavy volume |
| 3 | 4 | 85% | 95.0kg | 10×3 | 4–5 min | 30 | 2850.0kg | Heavy triples |
About This Smolov Jr Calculator
Smolov Jr is a short, high-frequency strength block: 3 weeks, 4 sessions per week, usually for bench press or squat.
The standard layout is 6×6 at 70%, 7×5 at 75%, 8×4 at 80% and 10×3 at 85%. Week 2 adds your selected increment. Week 3 adds twice that increment.
This is a demanding program. Use a realistic 1RM, avoid grinding early sessions and adjust the loads if recovery or technique drops off.
About this Smolov Jr calculator
Learn how it works
What Is Smolov Jr?
Smolov Jr is a condensed 3 week strength cycle with 4 training sessions per week. It is best known as a bench press or squat specialization block because the weekly frequency and volume are high.
How to Use This Smolov Jr Calculator
Choose bench press or squat, enter your 1RM, select kg or lbs, choose your weekly increment and rounding preference, then calculate the program. The table gives each week, day, percentage, weight, sets, reps, rest guidance and volume.
Smolov Jr Percentages
The first week uses 70%, 75%, 80% and 85% of your 1RM. Week 2 repeats the same session structure with one increment added to each day. Week 3 repeats it again with two increments added.
Bench Press and Squat Smolov Jr Plans
This calculator is designed for bench press and squat because those are the most common Smolov Jr applications. The plan is simple, but it is not easy: manage accessory work, sleep and recovery carefully.
Smolov Jr Calculator FAQs
How many days per week is Smolov Jr?
Smolov Jr runs 4 days per week for 3 weeks, giving 12 total sessions.
What weekly increment should I use?
A common starting point is 5kg or 10lbs, but smaller jumps may be better if your 1RM is modest or recovery is limited.
Should I use my true 1RM?
Use a realistic 1RM. If you are unsure, it is usually better to start slightly conservative because the accumulated volume is high.