Smolov Jr.

Each week has four sessions targeting one lift. Week 1 is high volume at moderate intensity. Each subsequent week, add 5–10 kg (10–20 lb) to every session across the board — the sets-and-reps structure stays the same while the weight climbs. Week 3 is the heaviest and most demanding.

Week 1 session structure: Day 1 is 6 sets of 6 reps at 70% of your starting max. Day 2 is 7×5 at 75%. Day 3 is 8×4 at 80%. Day 4 is 10×3 at 85%. After the block, take four to five days off, then test a new max.

LiftProof tracks the weekly weight bumps automatically. After you log your starting max, it pre-fills each session with the correct load, flags whether the bump is on track, and prompts the retest at the end of Week 3.

• Squat→
• Bench Press→

1. Day 01

   Day 1

   Squat — 6×6 @ 70% starting max

2. Day 02

   Day 2

   Squat — 7×5 @ 75% starting max

3. Day 03

   Day 3

   Squat — 8×4 @ 80% starting max

4. Day 04

   Day 4

   Squat — 10×3 @ 85% starting max

• Smolov Jr. works on one lift at a time. Running it on squat and bench simultaneously is a well-documented path to injury. Pick one lift, run the block, recover, then run it again on the other if you want.
• The program assumes your starting max is honest and recent. A stale or inflated max means Day 4 of Week 3 will be impossible before you even hit the weights. Test your max within two weeks of starting, or conservatively estimate down five percent.
• Do not run Smolov Jr. more than twice per year on the same lift. After the block, go back to a base-building program for at least eight weeks. The strength gains from the block are largely maintained; re-running immediately without recovery produces diminishing returns and a high injury risk.