Smolov Jr Calculator
Generate your complete 3-week Smolov Jr strength program with personalized weights
Enter Your Training Data
Pounds (lbs)
Kilograms (kg)
Bench Press
Squat
Overhead Press
Deadlift
Other Lift
2.5
5
10
Your Smolov Jr Program
What is Smolov Jr?
Smolov Jr is a condensed, 3-week high-frequency strength training program derived from the famous Russian Smolov Squat Cycle. Originally designed for rapid squat gains, this abbreviated version has become incredibly popular for building strength in the bench press and other lifts.
The program was created by Russian Master of Sports Sergey Smolov and later adapted into this shorter "Junior" version for lifters who want significant strength gains without committing to the full 13-week Smolov program. Many lifters report adding 15-30 lbs to their bench press or 20-40 lbs to their squat in just 3 weeks.
How the Smolov Jr Program Works
The Smolov Jr calculator generates weights based on percentages of your current 1 rep max (1RM). You'll train the same lift 4 times per week for 3 consecutive weeks, with weights increasing each week:
| Day | Week 1 | Week 2 | Week 3 |
|---|---|---|---|
| Day 1 (6×6) | 70% | 70% + 5-10 | 70% + 10-15 |
| Day 2 (7×5) | 75% | 75% + 5-10 | 75% + 10-15 |
| Day 3 (8×4) | 80% | 80% + 5-10 | 80% + 10-15 |
| Day 4 (10×3) | 85% | 85% + 5-10 | 85% + 10-15 |
Why Use This Smolov Jr Calculator?
Our Smolov Jr calculator takes the guesswork out of program planning by:
- Automatically calculating all weights for the entire 3-week cycle
- Rounding to practical increments (2.5, 5, or 10 lbs/kg) based on your gym's available plates
- Supporting multiple lifts including bench press, squat, overhead press, and deadlift
- Providing week-by-week progression with proper weight increases
Who Should Run Smolov Jr?
Smolov Jr is best suited for:
- Intermediate to advanced lifters with at least 1-2 years of training experience
- Lifters who have hit a plateau and need a shock to break through
- Those preparing for a powerlifting meet who want to peak a specific lift
- Athletes with good recovery capacity (sleep, nutrition, low stress)
Important: Smolov Jr is extremely demanding. Do not run this program if you're a beginner, recovering from injury, or running it for multiple lifts simultaneously. Most lifters should reduce or eliminate other exercises for the target muscle group during the cycle.
How to Use the Smolov Jr Calculator
- Enter your current 1RM: This should be a recent, true max – not an estimated or outdated number
- Select your unit: Choose pounds (lbs) or kilograms (kg)
- Choose your lift: Bench press is most common, but the program works for squats and other compounds
- Set rounding: Match this to your gym's smallest available plates
- Click generate: Get your complete 3-week program with exact weights
Tips for Smolov Jr Success
- Sleep 8+ hours: Recovery is critical during this high-frequency program
- Eat in a surplus: Aim for 300-500 calories above maintenance
- Warm up thoroughly: Spend 10-15 minutes warming up before each session
- Rest 3-5 minutes: Take full rest between working sets
- Deload after: Take 5-7 days easy before testing your new max
- Listen to your body: If something hurts (not just fatigue), stop immediately
Frequently Asked Questions
How much can I expect to gain from Smolov Jr?
Most lifters report gains of 15-30 lbs on their bench press or 20-40 lbs on their squat. Results vary based on training history, recovery, nutrition, and how accurately you entered your 1RM.
Can I run Smolov Jr for bench and squat at the same time?
This is not recommended. The program is extremely taxing, and running it for two lifts simultaneously significantly increases injury risk and reduces recovery. Focus on one lift at a time.
What should I do for other muscle groups during Smolov Jr?
Keep accessory work minimal. Light back work (rows, pull-ups) is acceptable for bench cycles. Avoid training muscles that would interfere with your main lift's recovery.
What if I fail a set during the program?
If you fail, rest longer and try again. If you continue failing, your entered 1RM may have been too high. You can either continue with the same weight next week or restart with a more conservative 1RM (use 90-95% of your true max).
How long should I wait before running Smolov Jr again?
Wait at least 6-8 weeks before running another Smolov Jr cycle. Your body needs time to consolidate gains and fully recover from the high-frequency training stress.
';
outputHTML += '
';
}
outputHTML += 'Week ' + (weekIndex + 1) + '
';
for (var dayIndex = 0; dayIndex < weeks[weekIndex].length; dayIndex++) {
var dayData = weeks[weekIndex][dayIndex];
outputHTML += '';
outputHTML += '' + dayData.day + '';
outputHTML += '' + dayData.sets + '';
outputHTML += '' + dayData.weight + ' ' + weightUnit + '';
outputHTML += '
';
}
outputHTML += '';
outputHTML += 'Rest Days: Tuesday, Thursday, and Sunday are rest days. ';
outputHTML += 'After completing Week 3, take 5-7 days to deload before testing your new 1RM.';
outputHTML += '
';
programOutput.innerHTML = outputHTML;
resultContainer.style.display = "block";
resultContainer.scrollIntoView({ behavior: "smooth", block: "start" });
}