Generate a 3-week Smolov Jr bench press or squat program from your 1RM, with all 12 sessions, percentages, weekly jumps, kg/lbs rounding, and volume calculated for you.
Bench Press Smolov Jr Program for 100.0kg 1RM
Bench Press Smolov Jr Plan
3 Weeks12 Sessions
1RM: 100.0kg ·
Weekly increment: 5.0kg ·
Round to: 2.5kg
Copy the exact setup link, save a polished PDF, or download all 12 sessions as a spreadsheet-friendly CSV.
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 short, high frequency strength program usually run for 3 weeks with 4 training sessions per week. It is a condensed version of the longer Smolov cycle and is most commonly used as a bench press or squat specialization block.
The goal is simple: practise one main lift often, use challenging but repeatable percentages, and build enough volume to force a short term strength adaptation. Because the weekly workload is high, Smolov Jr is best suited to lifters who already have solid technique and can recover from frequent heavy training.
How Does Smolov Jr Work?
Smolov Jr works by increasing your exposure to the same lift across 12 sessions. Each week uses the same set and rep structure, but the weight increases from week to week. This gives you a mix of high volume, repeated practice and progressive overload.
The first week is based on percentages of your 1 rep max. Week 2 adds your chosen increment to each session, and Week 3 adds another increment again. The calculator handles those jumps for you, so you can see the exact weights before starting the cycle.
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.
If you are unsure about your true 1RM, use a conservative number. Smolov Jr becomes difficult quickly, so it is usually better to complete every session with clean reps than to start too heavy and miss lifts in Week 2 or Week 3.
How to Run Smolov Jr
Run Smolov Jr for one main lift at a time, usually bench press or squat. Most lifters spread the 4 weekly sessions across the week with at least some rest between the hardest days. Keep accessory work light and avoid adding lots of extra pressing, squatting or high fatigue exercises on top of the plan.
A typical approach is to run the 3 week cycle, take a short deload or recovery period, then test your new 1RM when you feel fresh. Do not treat the calculator numbers as a challenge to beat every day. The aim is to complete the planned work and let the accumulated volume do its job.
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.
Example Smolov Jr program for a 100kg 1RM with a 5kg weekly increase.
The same structure can be used for bench press or squat.
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 for bench is popular because the bench press often responds well to more frequent practice. Smolov Jr for squat can also work, but it may be harder to recover from because heavy squatting creates more whole body fatigue.
Smolov Jr Calculator FAQs
Does Smolov Jr work?
Smolov Jr can work well for short term strength peaking, especially for lifters who recover well and already have consistent technique. It is not magic, though. Your results depend on your starting 1RM, recovery, food, sleep, exercise selection and whether the training max you enter is realistic.
How much does Smolov Jr add to bench?
There is no guaranteed amount Smolov Jr will add to your bench. Some lifters report noticeable short term increases after the cycle, while others get a smaller improvement or mainly gain better technique and confidence with heavier weights. A realistic outcome depends on your training age, recovery and how close you already are to your current limit.
How much does Smolov Jr add?
Smolov Jr is usually run to add weight to one lift, not to build every lift at once. The amount it adds varies from person to person. Beginners and early intermediates may respond quickly, while stronger or more advanced lifters may need smaller jumps and more careful recovery.
How long can you run Smolov Jr on bench?
Smolov Jr is normally run for 3 weeks. After that, take time to recover before testing your max or starting another hard block. Running Smolov Jr for bench back to back without a break is not recommended for most lifters because the pressing volume can build up quickly in the shoulders, elbows and pecs.
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. For bench press, many lifters should consider a smaller increment than they would use for squat because the absolute loads are usually lower.
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. Entering an inflated max can make the final week much harder than intended.
Who is Smolov Jr?
Smolov Jr is not a person. The name refers to the shorter “junior” version of the Smolov training cycle, which is associated with the Russian coach Sergey Smolov. In practice, lifters use the term Smolov Jr to describe the 3 week high frequency version of the program.
What should I do after Smolov Jr?
After Smolov Jr, reduce volume and let fatigue drop before testing your new max. Many lifters take several lighter sessions or a deload week, then test their 1RM when they feel recovered. After testing, move back to a more balanced strength program instead of continuing high frequency specialization indefinitely.
Can beginners run Smolov Jr?
Smolov Jr is usually better for intermediate lifters than complete beginners. If you are still learning technique, you will usually make better progress with a simpler strength plan that gives you more practice without the same level of fatigue.
Can I do accessories during Smolov Jr?
Yes, but keep accessories limited and recovery focused. For bench, that might mean light rows, upper back work and shoulder health exercises. For squat, it may mean light posterior chain or core work. Avoid turning accessory work into another hard workout.
