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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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Old 07-10-2012, 06:06 PM
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Smolov Squat Routine

Smolov Squat Routine is a weight training program for squats which originates from Russia. 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. Many lifters using this cycle need to ingest extra calories to make up for the extra work, this often takes place in a daily bowl of oats.

The routine is laid out as follows:

(% of 1RM / sets x reps)


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
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