Use this Smolov calculator to work out your training weights for Smolov Base or Smolov Jr. Enter your one-rep max (1RM), choose pounds or kilograms, pick a rounding increment, and the calculator lays out all three loading weeks: sets, reps, percentage of 1RM, the load for each day, reps and volume per session, weekly totals and your heaviest working weight.
Smolov Calculator
Calculate Smolov Base and Smolov Jr. training loads from your one-rep max (1RM).
Smolov Base
| Week | Day | Sets × Reps | % 1RM | Load | Total Reps | Volume |
|---|
Weekly Summary
Smolov Base applies the published weekly increases automatically. Smolov Jr. lets you set your own Week 2 and Week 3 increases. The program structure, formulas, worked examples in pounds and kilograms, rep and volume totals, and common mistakes are covered below.
What Is the Smolov Program?
Smolov is a high-frequency squat program attributed to Russian coach Sergey Smolov. It has you squat four times a week at fixed percentages of your 1RM, with the load rising each week. The full program runs 13 weeks in several phases:
| Phase | Length |
|---|---|
| Introductory microcycle | 2 weeks |
| Base mesocycle | 4 weeks |
| Switching phase | 2 weeks |
| Intense mesocycle | 4 weeks |
| Taper | 1 week |
This calculator covers the three loading weeks of the base mesocycle, the part most people mean by “Smolov Base”. The fourth week of that phase is set aside for recovery and testing, and the other phases follow different schemes that are not calculated here. Smolov Jr. is a separate three-week version of the same loading pattern that is also commonly used for the bench press.
How to Use the Smolov Calculator
- Enter your 1RM, a current, realistic one-rep max for the lift.
- Choose lb or kg. The unit relabels your inputs. Your 1RM is not converted, so enter it in the unit you train in.
- Pick a rounding increment (1, 2.5, 5 or 10) to match the plates you have.
- Select Smolov Base or Smolov Jr. For Jr., set the Week 2 increase and the additional Week 3 increase. The defaults are 10 lb, or 5 kg in kilograms.
- Select Calculate Program to build the table. Use Copy Workout Plan to paste the loads elsewhere, or Print to keep a paper copy.
Smolov Base Calculator
| Day | Sets × Reps | % of 1RM | Reps |
|---|---|---|---|
| Day 1 | 4 × 9 | 70% | 36 |
| Day 2 | 5 × 7 | 75% | 35 |
| Day 3 | 7 × 5 | 80% | 35 |
| Day 4 | 10 × 3 | 85% | 30 |
The same four sessions repeat for three weeks. Each week the same fixed amount is added to every session’s load.
Week 1 Loads
Each load is your 1RM multiplied by the day’s percentage, then rounded. With a 315 lb 1RM, Day 1 is 315 × 0.70 = 220.5 lb, which rounds to 220 lb at 2.5 lb increments.
Week 2: +20 lb or +10 kg
Week 2 adds 20 lb, or 10 kg if you train in kilograms, to every Week 1 load. For Day 1: 220.5 + 20 = 240.5 lb, which rounds to 240 lb.
Week 3: +30 lb or +15 kg
Week 3 adds 30 lb or 15 kg over Week 1, which is another 10 lb or 5 kg on top of Week 2. Day 1 becomes 220.5 + 30 = 250.5 lb, which rounds to 250 lb. The calculator adds the increase before rounding, so every result lands on your chosen increment.
Smolov Jr. Calculator
| Day | Sets × Reps | % of 1RM | Reps |
|---|---|---|---|
| Day 1 | 6 × 6 | 70% | 36 |
| Day 2 | 7 × 5 | 75% | 35 |
| Day 3 | 8 × 4 | 80% | 32 |
| Day 4 | 10 × 3 | 85% | 30 |
Smolov Jr. keeps the 70–85% progression and four weekly sessions but uses a different set and rep scheme. Published versions suggest different weekly increases, and lifters often use smaller jumps on the bench press than on the squat, so the calculator lets you set them yourself.
Week 2 Increase
Your Week 2 increase is added to every Week 1 load. With the default 10 lb, a 220.5 lb Day 1 load becomes 230.5 lb before rounding.
Week 3 Additional Increase
The Week 3 value is added on top of Week 2, so Week 3 = Week 1 + Week 2 increase + Week 3 increase. With 10 lb for each, Day 1 becomes 220.5 + 20 = 240.5 lb, which rounds to 240 lb. Switching units swaps the untouched defaults between 10 lb and 5 kg.
Smolov Calculator Formulas
Training Weight
Load = Round(1RM × Percentage + Weekly Increase)
The weekly increase is 0 in Week 1. For Base it is 20 lb (10 kg) in Week 2 and 30 lb (15 kg) in Week 3. For Jr. it is your Week 2 value in Week 2, and your Week 2 plus Week 3 values in Week 3.
Weight Rounding
Rounded Load = Round(Load ÷ Increment) × Increment
Exact halves round up. For example, 315 × 0.75 = 236.25 lb; 236.25 ÷ 2.5 = 94.5, which rounds up to 95, and 95 × 2.5 = 237.5 lb. At 5 lb increments the same load becomes 235 lb.
Volume
Session Volume = Load × Sets × Reps
Four sets of nine at 220 lb is 36 reps × 220 = 7,920 lb. The calculator adds up the sessions to give weekly and total volume.
Smolov Base Example: 315 lb 1RM
Smolov Base with a 315 lb 1RM, rounded to the nearest 2.5 lb:
| Week | Day 1 (4×9) | Day 2 (5×7) | Day 3 (7×5) | Day 4 (10×3) |
|---|---|---|---|---|
| Week 1 | 220 lb | 237.5 lb | 252.5 lb | 267.5 lb |
| Week 2 | 240 lb | 257.5 lb | 272.5 lb | 287.5 lb |
| Week 3 | 250 lb | 267.5 lb | 282.5 lb | 297.5 lb |
That is 408 reps over the three weeks, with a heaviest working weight of 297.5 lb and total volume of about 106,085 lb. Week 1 starts at 220, 237.5, 252.5 and 267.5 lb.
Smolov Jr. Example: 140 kg 1RM
Smolov Jr. with a 140 kg 1RM, 5 kg increases in Week 2 and Week 3, and 2.5 kg rounding:
| Week | Day 1 (6×6) | Day 2 (7×5) | Day 3 (8×4) | Day 4 (10×3) |
|---|---|---|---|---|
| Week 1 | 97.5 kg | 105 kg | 112.5 kg | 120 kg |
| Week 2 | 102.5 kg | 110 kg | 117.5 kg | 125 kg |
| Week 3 | 107.5 kg | 115 kg | 122.5 kg | 130 kg |
That is 399 reps, with a heaviest working weight of 130 kg. Smolov Base in kilograms with the same 1RM would reach 135 kg in Week 3, because of the fixed +15 kg.
Smolov Base vs Smolov Jr.
| Feature | Smolov Base | Smolov Jr. |
|---|---|---|
| Weeks calculated | 3 | 3 |
| Sessions per week | 4 | 4 |
| Day 1 | 4 × 9 @ 70% | 6 × 6 @ 70% |
| Day 2 | 5 × 7 @ 75% | 7 × 5 @ 75% |
| Day 3 | 7 × 5 @ 80% | 8 × 4 @ 80% |
| Day 4 | 10 × 3 @ 85% | 10 × 3 @ 85% |
| Weekly increases | Fixed: +20/+30 lb or +10/+15 kg | Set by you |
| Reps per week | 136 | 133 |
How Many Reps Are in Smolov?
Smolov Base
36 + 35 + 35 + 30 = 136 reps per week, or 408 over the three loading weeks.
Smolov Jr.
36 + 35 + 32 + 30 = 133 reps per week, or 399 over three weeks.
Pounds vs Kilograms
Pick the unit you load the bar in, and enter your 1RM in that unit. Changing the unit does not convert your 1RM: 140 stays 140 and is simply read as kilograms.
The Smolov Base increases follow the program’s round figures in each system: +20 and +30 lb, or +10 and +15 kg. They are not exact conversions, since 20 lb is about 9.1 kg. This matches how the program is usually written and gives loads that are easy to make with standard plates.
Common Mistakes When Using a Smolov Calculator
- Entering an inflated or outdated 1RM. Every load is a percentage of it, so an overestimate makes every session heavier.
- Treating the 1RM as a training weight. A 300 lb 1RM means the first 70% session is 210 lb.
- Entering a 1RM in the wrong unit. A 315 lb max entered as kilograms produces loads more than twice as heavy.
- Ignoring rounding. Choose an increment you can actually load, so the table matches the bar.
- Changing sets, reps or percentages on the fly. That is no longer the program the calculator laid out.
- Piling on extra work. Four demanding sessions a week on one lift is already a lot of work to recover from.
Smolov Calculator FAQs
Program Questions
What percentages does Smolov Base use?
70%, 75%, 80% and 85% of 1RM for 4×9, 5×7, 7×5 and 10×3, with 20 lb (10 kg) added in Week 2 and 30 lb (15 kg) in Week 3.
What percentages does Smolov Jr. use?
The same 70–85% progression, for 6×6, 7×5, 8×4 and 10×3, with weekly increases that you choose.
Does the calculator cover the full 13-week Smolov?
No. It calculates the three loading weeks of the base mesocycle, plus Smolov Jr. The introductory, switching, intense and taper phases are not included.
Is Smolov suitable for everyone?
No program suits everyone. Smolov involves frequent, heavy sessions, so consider your experience, recovery, technique and circumstances before starting. The calculator does the arithmetic; it is not coaching or medical advice.
Using the Calculator
What 1RM should I enter?
A current, realistic max for the lift you are programming, not an old personal record.
How does the calculator round weights?
Each load is rounded to the nearest increment you choose (1, 2.5, 5 or 10), with exact halves rounding up.
Can I use kilograms?
Yes. Select kg and enter your 1RM in kilograms. Smolov Base then uses +10 kg and +15 kg, and the Jr. defaults switch to 5 kg.
Does it calculate total volume?
Yes. It shows the volume for each session, each week and the whole block, calculated as load × sets × reps.
Before Starting a Smolov Cycle
The calculator gives you the numbers. It cannot tell you whether the program suits you. Smolov asks for a lot of frequent, heavy training on one lift, so plan recovery, keep technique consistent, and stop or change the program if you have pain or other worrying symptoms.