Smolov Jr Calculator: Squat and Bench Weights by Week
Turn your true 1-rep max into a full three-week Smolov Jr block, with every day's weight worked out for you.
TL;DR
A Smolov Jr calculator builds all three weeks of the program from your true 1-rep max: four training days a week at 70%, 75%, 80% and 85%, then 5 to 10 lb added in week 2 and again in week 3. It works for squat or bench press and rounds every weight to a number you can load.
Day 1
| Exercise | Sets | Weight |
|---|---|---|
| Squat | 6 × 6 | 220 lb(70%) |
Day 2
| Exercise | Sets | Weight |
|---|---|---|
| Squat | 7 × 5 | 235 lb(75%) |
Day 3
| Exercise | Sets | Weight |
|---|---|---|
| Squat | 8 × 4 | 250 lb(80%) |
Day 4
| Exercise | Sets | Weight |
|---|---|---|
| Squat | 10 × 3 | 270 lb(85%) |
A "+" means as many reps as you can with good form on that last set.
Log Your Smolov Jr Block in PR Streak
Build your own Smolov Jr routine with rep ranges and rest times, then save it in one tap so every session is ready to go. PR Streak shows what you lifted last time next to every set, and your rest timer starts on its own between those heavy sets.
What Is Smolov Jr?
Smolov Jr is a 3-week, 4-days-a-week peaking block for squat or bench press. It's an abbreviated version of the base cycle from Sergey Smolov's full 13-week squat program, and it's commonly run on bench press too, which this calculator supports.
Every set is worked out from your true 1-rep max, not a training max, so it's worth having a current, accurate number before you start.
The Smolov Jr Weekly Schedule
Smolov Jr runs 4 days a week, commonly Monday, Wednesday, Friday and Saturday, with the same four-day pattern of sets, reps and percentages repeating each week.
- Day 1: 6 sets of 6 at 70% of your 1RM
- Day 2: 7 sets of 5 at 75% of your 1RM
- Day 3: 8 sets of 4 at 80% of your 1RM
- Day 4: 10 sets of 3 at 85% of your 1RM
How This Smolov Jr Calculator Sets Your Weights
Enter your true squat or bench 1RM (the 1RM calculator can estimate one from a recent rep max), and the calculator applies each day's percentage to build week 1.
Week 2 adds 5 to 10 lb (about 2.5 to 5 kg) to every week 1 weight, and week 3 adds another 5 to 10 lb on top of that. Every result rounds to a weight you can load, in 5 or 2.5 lb jumps or 2.5 or 1.25 kg, and you can print the full block.
How to Progress and What to Do After Smolov Jr
Progress here is built into the block itself: your weights only go up week to week, from 5 to 10 lb per jump, not workout to workout. Choosing a smaller jump is the conservative option if you're not sure your recovery can handle more.
Smolov Jr is a short peaking block, not something to run back to back. After the three weeks, retest your 1RM or run a deload before starting your next training block.
Who Smolov Jr Suits
Smolov Jr is very demanding on volume, four heavy sessions a week on one lift for three straight weeks, so it suits a lifter who is already training consistently and can prioritize recovery around it.
It's a focused tool for pushing squat or bench specifically, best used as a short block rather than a year-round program. For the full background on where it comes from, see our Smolov squat program guide.
How to Run Smolov Jr Well
Pick a conservative weekly jump if you're new to this much volume, use safeties or a spotter on the heavier week 3 sets, and use the plate calculator to load and change plates quickly across so many sets a session.
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
What is Smolov Jr?
Smolov Jr is a 3-week, 4-days-a-week peaking block for squat or bench press, an abbreviated version of the base cycle from Sergey Smolov's 13-week squat program. Each week runs the same four percentages, with 5 to 10 lb added week 2 and again week 3.
How long does Smolov Jr take?
Three weeks, training the chosen lift four days a week, commonly Monday, Wednesday, Friday and Saturday. Each week repeats the same four percentages, with 5 to 10 lb added to every weight in weeks 2 and 3. It's a short peaking block, not a long-term program.
Can I run Smolov Jr for bench press?
Yes. Smolov Jr is commonly run on bench press as well as squat, using the same four-day, three-week structure and percentages, 70, 75, 80 and 85% of your true 1-rep max. This calculator lets you choose either lift and works out every week's weights for it.
How much weight do I add each week in Smolov Jr?
Add 5 to 10 lb (about 2.5 to 5 kg) to every day's week 1 weight to get week 2, then add another 5 to 10 lb on top of that for week 3.
Is Smolov Jr based on my 1RM or training max?
Your true 1-rep max, not a training max. Every day's percentage, 70, 75, 80 and 85%, is calculated straight off that number, so it's worth using an accurate, current 1RM before you start.
What do I do after finishing Smolov Jr?
Retest your 1RM or run a deload before moving on to your next training block. It's a short, very demanding peaking block built around your true 1-rep max, not something to repeat back to back without a break to let your body catch up.
Is Smolov Jr hard?
Yes. It's a very demanding volume, four heavy sessions a week on one lift for three weeks straight. A conservative weekly jump and prioritizing recovery, sleep and food matter as much as the sets themselves.
Sources
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