Smolov - Russian Squat Routine

Vandersoft

Contains adsIn-app purchases

About this app

The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".

WARNING: Smolov is not for beginners. It is recommended that you have at least a year of weightlifting experience before attempting this advanced routine, you also must have proper squat technique.

This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.

Smolov is split into 4 phases:

- Weeks 1-2: Introduction Phase
- Weeks 3-6 Base Phase
- Weeks 7-8 Switching Phase
- Weeks 9-13 Intense Phase

Full Smolov Tips:

- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.
- Eat: at least 4000/kcal/day (depending upon body type)
- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep
- Stretch: Stretching on rest days will prevent injures, and boost strength and recovery time
- Get a training partner

Bonus Features:

- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles.
- Never do plate math! We've included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.
- Login and backup / sync your progress. Never lose your work!

Ratings and reviews

Very nicely designed app, easy to use and clean. Only issue is you can't actually do the last weeks of the program without paying a ridiculous 8 dollars...

Not operational anymore depending on your phone. Doesn't work at all with new Android update. As in it won't even open.

Do not buy. Doesn't work on Android 12. Please stop asking me if I want to share this with a friend. Please. It is annoying. I'll change to 5 stars once this feature is gone. I paid 10 USD for this and it is extremely annoying. Thanks.

What's new

- User interface improvements

Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.