Smolov Squat Routine is a weight training

Weight training

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...

 program for squats

Squat (exercise)

In strength training, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads , hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body...

 which originates from Russia

Russia

Russia or , officially known as both Russia and the Russian Federation , is a country in northern Eurasia. It is a federal semi-presidential republic, comprising 83 federal subjects...

.
The Smolov Squat Routine is a tried and proven Russian program composed of 5 mini-cycles that combine to make up one 16 week macro-cycle.

The routine is laid out as follows:
Intro Cycle
Week 1

• Day 1: 65%/3×8 70%×5 75%/2×2 80%×1
• Day 2: 65%/3×8 70%×5 75%/2×2 80%×1
• Day 3: 70%/4×5 75%×3 80%/2×2 90%×1

Week 2

• Day 1: Work up to 80%×5
• Day 2: Work up to 82.5%×5
• Day 3: Work up to 85%×5

Base Mesocycle
Week 1

• Day 1: 70%/4×9
• Day 2: 75%/5×7
• Day 3: 80%/7×5
• Day 4: 85%/10×3

Week 2
Add 20lbs to all %

• Day 1: 70%/4×9
• Day 2: 75%/5×7
• Day 3: 80%/7×5
• Day 4: 85%/10×3

Week 3
Add 30lbs to all %

• Day 1: 70%/4×9
• Day 2: 75%/5×7
• Day 3: 80%/7×5
• Day 4: 85%/10×3

Week 4

• Day 1: REST
• Day 2: REST
• Day 3: Max 1RM
• Day 4: Max 1RM

USE NEW 1RM FOR REST OF % CALCULATIONS

Speed Phase
Week 1

• Day 1: 50%/5×5
• Day 2: 55%/6×4
• Day 3: 60%/8×3
• Day 4: 65%/6×3

Week 2

• Day 1: 65%/6×3
• Day 2: 60%/8×3
• Day 3: 55%/6×4
• Day 4: 50%/5×5

Intense Mesocycle
Week 1

• Day 1: 65%×3 75%×4 85%/3×4 85%×5
• Day 2: 60%×3 70%×3 80%×4 90%×3 85%/2×5
• Day 3: 65%×4 70%×4 80%/5×4

Week 2

• Day 1: 60%×4 70%×4 80%×4 90%×3 90%/2×4
• Day 2: 65%×3 75%×3 85%×3 90%/3×3 95%×3
• Day 3: 65%×3 75%×3 85%×4 90%/4×5

Week 3

• Day 1: 60%×3 70%×3 80%×3 90%/5×5
• Day 2: 60%×3 70%×3 80%×3 90%/2×3
• Day 3: 65%×3 75%×3 85%×3 95%/4×3

Week 4

• Day 1: 70%×3 80%×4 90%/5×5
• Day 2: 70%×3 80%×3 95%/4×3
• Day 3: 75%×3 90%×4 95%/3×4

Peak Week

• Day 1: 70%×3 80%×3 90%/2×5 95%/3×4
• Day 2: 75%×4 85%/4×4
• Day 3: Set New 1RM

External links

• http://wkak.net/SmolovFAQ.htm
• http://www.dragondoor.com/articler/mode3/81/
• http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm