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Short, hard, one lift

Smolov Jr
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A 3-week, 4-day block for one lift. Enter your 1RM and get every set’s weight, rounded to plates you can load.

Length
3 weeks
Days
4 / week
Level
Intermediate

Smolov Jr weights for every set

01Week 1

Base
  1. Day 1125kg6 × 6 · 70%
  2. Day 2135kg7 × 5 · 75%
  3. Day 3145kg8 × 4 · 80%
  4. Day 4152.5kg10 × 3 · 85%

02Week 2

+2.5 on every day
  1. Day 1127.5kg6 × 6 · 70%
  2. Day 2137.5kg7 × 5 · 75%
  3. Day 3147.5kg8 × 4 · 80%
  4. Day 4155kg10 × 3 · 85%

03Week 3

+5 on every day
  1. Day 1130kg6 × 6 · 70%
  2. Day 2140kg7 × 5 · 75%
  3. Day 3150kg8 × 4 · 80%
  4. Day 4157.5kg10 × 3 · 85%

This table won’t change if a session goes badly.

The adaptive version re-calculates next week from one tap after each top set, and lowers the jump if you miss reps.

Make it adaptive · $19
How it works

How Smolov Jr works

Four sessions a week at rising intensity and falling reps: 6×6 at 70%, 7×5 at 75%, 8×4 at 80% and 10×3 at 85% of your max. The same week repeats three times with a little more weight each time.

The usual guidance is to add 5–10 lb (about 2.5–5 kg) in week 2 and 10–20 lb (about 5–10 kg) in week 3, taking the smaller jump if week 1 was a grind. It is credited to Sergey Smolov and was brought to Western lifters by Pavel Tsatsouline.

Run it for one lift

The volume is high, so keep the other lifts light while you run it. Squat and bench are the common choices; it is rarely recommended for deadlifts.

FAQ

Before you start Smolov Jr

What do I do after week 3?
Take a few easy days, then test or move to a lighter block. Re-test before starting a second round so the percentages match your new max.
Can I run Smolov Jr for bench?
Yes, bench is one of the most common uses. Pick the smaller weekly jump; bench strength moves in smaller steps.
Sources

Where the numbers come from

Last reviewed by the PowerliftMath team. How we build and check these tools.

  1. SmolovJr.com

    The commonly used write-up of the 3-week block, including the weekly jump ranges used here.

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