Smolov Jr.
Specialization
Prerequisites
- • All core concepts
- • All barbell lifts
- • 6+ months of training experience
- • Established 1RM for the lift being specialized
Smolov Jr.
Smolov Jr. is a condensed 3-week version of the Smolov squat program. It uses the same frequency and principles but at a shorter duration and can be applied to Squat, Bench Press, or Press.
It is more sustainable than full Smolov and can be run more frequently.
Overview
Smolov Jr. runs 4 sessions per week for 3 weeks, using percentages of . It is designed to break and add 10-30 lbs to the specialized lift.
Common applications:
- Smolov Jr. for Squat
- Smolov Jr. for Bench Press
- Smolov Jr. for Press
Who It Is For
Smolov Jr. is for athletes with 6+ months of training who want a short, intense specialization block. It is less extreme than full Smolov, allowing athletes to run it alongside other training.
Prerequisites
- Complete all foundational concepts.
- Have a well-established 1RM on the lift being specialized.
- Have 6+ months of training experience.
- Have 3 weeks of high recovery capacity.
The 3-Week Structure
Uses percentages of 1RM. Example with 1RM of 300 lbs on the specialized lift:
| Week | Day 1 | Day 2 | Day 3 | Day 4 |
|---|---|---|---|---|
| Week 1 | 6x6 @ 70% | 7x5 @ 75% | 8x4 @ 80% | 10x3 @ 85% |
| Week 2 | 6x6 @ 72.5% | 7x5 @ 77.5% | 8x4 @ 82.5% | 10x3 @ 87.5% |
| Week 3 | 6x6 @ 75% | 7x5 @ 80% | 8x4 @ 85% | 10x3 @ 90% |
After 3 weeks, test 1RM (or estimate from a heavy single).
Weekly Structure
| Day | Session |
|---|---|
| Monday | Day 1 (6x6) |
| Tuesday | Recovery |
| Wednesday | Day 2 (7x5) |
| Thursday | Recovery |
| Friday | Day 3 (8x4) |
| Saturday | Day 4 (10x3) |
| Sunday | Full Rest |
Progression Rules
Progress is prescribed. Percentages increase each week. There is no — the program is intentionally rigid to force adaptation.
If you miss reps:
- First miss: reduce weight 5% and continue.
- Second miss: reduce weight 10% and continue.
- Third miss: abort the program and rest.
Autoregulation in Practice
Smolov Jr. is intentionally not autoregulated. But:
- Sleep 8+ hours per night. Non-negotiable.
- Eat enough to support training.
- If sick or injured, abort — do not push through.
- Skip a session if readiness is critical. Restart the week if two sessions missed.
Sample 3-Week Cycle
With 1RM of 300 lbs:
Week 1:
- Mon: 6x6 @ 210
- Wed: 7x5 @ 225
- Fri: 8x4 @ 240
- Sat: 10x3 @ 255
Week 2:
- Mon: 6x6 @ 217.5
- Wed: 7x5 @ 232.5
- Fri: 8x4 @ 247.5
- Sat: 10x3 @ 262.5
Week 3:
- Mon: 6x6 @ 225
- Wed: 7x5 @ 240
- Fri: 8x4 @ 255
- Sat: 10x3 @ 270
When to Switch Programs
Move on when:
- You finish 3 weeks.
- You test a new 1RM and set a .
- You need a break from squatting.
Return to your regular program.
Common Pitfalls
- Running Smolov Jr. without a recovery base.
- Trying to run it for multiple lifts simultaneously.
- Not eating enough.
- Not sleeping enough.
- Running it too often (needs 3-4 weeks between cycles).
Related Programs
- Smolov — full 13-week version.
- Wendler 5/3/1 — sustainable strength alternative.
- Texas Method — intermediate strength alternative.
Journal
Uses the Training Log — Smolov Jr. template.