The Smolov squat program is undoubtedly one of the best programs to improve your squat. However, it has two “shortcomings”: first, it’s an unforgiving program, and second, you can’t apply it to other lifts, such as your bench press.
We assume that you have read the article on Smolov, where we will discuss some issues that are also relevant for this article.
If the ‘normal’ program is too heavy or who wants to apply Smolov to his bench press, there are two options:
- Smolov light: a light variant of the squat program
- Smolov jr.: a modified version for the bench press
Smolov light only consists of the introduction phase and the basic cycle of Smolov and therefore lasts a total of seven weeks. The big difference with the regular program is that you train not four, but only three days a week. By deleting the intensive cycle and deleting one training day, this program can easily be maintained by people for whom weight lifting is not a priority. Like its more intensive variant, this program is basically intended for your squat.
Smolov Jr. is Smolov’s little brother, adapted for the bench press. The program lasts four weeks and you train four times a week.
SMOLOV LIGHT
The regular Smolov squat program already offers the option of canceling the intensive cycle, but then in the basic cycle (weeks 3-6) you squat four days a week and two consecutive days, namely on Monday, Wednesday, Friday and Saturday. For many people this is difficult to combine with the hustle and bustle of a family, job, social life, et cetera.
A solution is to shift the Saturday training to Monday in the basic cycle and only train on Monday, Wednesday and Friday. This way you never train two days in a row and you also have two days in a row (on weekends) off. The rest of your training sessions will of course also move on, so that the basic cycle does not last three, but four weeks.
Like Smolov, Smolov light starts with the introduction phase, which also lasts two weeks. In principle, this phase is intended to get you used to the high training volume of the basic Smolov cycle, which is a lot lower in Smolov light. However, we recommend that you do not skip this introductory phase.
Smolov light, with in brackets the place that the training occupies in Smolov:
Week 1/2
See Smolov.
Week 3
Monday: 4x9x70% (w3, d1)
Wednesday: 5x7x75% (w3, d2)
Friday: 7x5x80% (w3, d3)
Week 4
Monday: 10x3x85% (w3, d4)
Wednesday: 4x9x70%+10 kg (w4, d1)
Friday: 5x7x75%+10 kg (w4, d2)
Week 5
Monday: 7x5x80%+10 kg (w4, d3)
Wednesday: 10x3x85%+10 kg (w4, d4)
Friday: 4x9x70%+15 kg (w5, d1)
Week 6
Monday: 5x7x75%+15 kg (w5, d2)
Wednesday: 7x5x80%+15 kg (w5, d3)
Friday: 10x3x85%+15 kg (w5, d4)
Week 7
Consists of one or two light workouts (<60% 1RM) on Monday and Wednesday and working towards a 1RM effort on Friday.
You see: in principle, the original four-week program is ‘just’ spread over five weeks. That makes it a bit less clear, but you can still clearly recognize the contours of Smolov in this Smolov light.
SMOLOV JUNIOR
Smolov jr. is the bench press version of Smolov, which you can also use as an alternative to Smolov light for your squat. This “little brother of” is similar to Smolov’s basic cycle, but with different parameters in terms of sets and reps, and slightly less abrupt weight increases in weeks three and four, making it more suitable for the bench press. With Smolov jr. you can improve your 1RM (one-rep max) on the exercise of your choice by 10 kg in just four weeks.
Week 1
Monday: 6x6x70%
Wednesday: 7x5x75%
Friday: 8x4x80%
Saturday: 10x3x85%
Week 2
Monday: 6x6x70%+5 kg
Wednesday: 7x5x75%+5 kg
Friday: 8x4x80%+5 kg
Saturday: 10x3x85%+5 kg
Week 3
Monday: 6x6x70%+10 kg
Wednesday: 7x5x75%+10 kg
Friday: 8x4x80%+10 kg
Saturday: 10x3x85%+10 kg
Week 4
Consists of one or two light workouts (< 60% 1RM) on Monday and Wednesday and working towards a 1RM effort on Saturday.
NOTES AND TIPS
Although both lighter variants of Smolov, Smolov light and Smolov jr. are not programs that you can effortlessly go through. They are both considered challenging programs that are not suitable for the novice strength athlete. The program is intended for those who have been doing serious strength sports for at least two years, who are not prone to injury and, not unimportantly, who are not sensitive to tar.
For someone who is used to training a muscle group once a week, the training frequency of three or four times a week sounds almost idiotic. The consecutive Friday and Saturday workouts in Smolov Jr. in particular seem absurd, but you’ll be surprised how quickly your body recovers from a workout in which you don’t train to instant muscle exhaustion, but stay one or two reps away from it.
In order to successfully complete the program, you need to keep a number of things in mind. First of all, it is important to approach your 1RM conservatively; sit at least 10 kg below your realistic 1RM and base your weights on that. Also do not add more than the prescribed weights in weeks 2 and 3. Only if the program is very easy or very difficult for you in week 2 (read: if you miss repetitions), you can increase or decrease the weights by 2.5 kg. Finally, you should limit the number of auxiliary exercises.
If you’re using Smolov light or Smolov jr. for your bench press, all you need to do is do some barbell rows and pull-ups for your back. You don’t have to do any extra exercises for your chest, shoulders or arms – these are already going to be hard enough.
FINALLY
Smolov light and Smolov jr. are not programs to be underestimated, as we said. Both the physical and emotional burden is heavy. It is therefore important to eat well and rest enough. The programs are not suitable for a cutting phase, if you are constantly dealing with a calorie deficit. If you’re willing to make a lot of sacrifices for a few weeks, Smolov light and Smolov Jr. are programs that will richly reward you with a new PR on your squat or bench.