Smolov Squat Program (JamesClear.com)
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To copy this sheet for yourself, go to 'File' and choose 'Make a Copy' or 'Download as'. (Spreadsheet credit belongs to All Things Gym.)
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Smolov Squat ProgramDirections: Fill in the blue cells with your numbers.Legend: Weight x Reps x Sets
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Starting 1RMStart DateBase 2 IncreaseBase 3 IncreaseHalfway 1RM
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3859/22/201455405
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Week 1: Intro 1250x8 x3250x8 x3270x5 x4LungesLungesLunges
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270x5 x1270x5 x1289x3 x1stretchingstretchingstretching
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289x2 x2289x2 x2308x2 x2
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308x1 x1308x1 x1347x1 x1
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Week 2: Intro 2jumpsjumpsjumps
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dynamic effortdynamic effortdynamic effort
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308x5 x1318x5 x1327x5 x1
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Week 3: Base 1270x9 x4289x7 x5308x5 x7327x3 x10
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Week 4: Base 2275x9 x4294x7 x5313x5 x7332x3 x10
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Week 5: Base 3280x9 x4299x7 x5318x5 x7337x3 x10
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Week 6: Base 4restrestHalfway 1RM test (enter in F4)
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Week 7: Transition 1jumpsjumpsjumps
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speed workspeed workspeed work
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pause squatspause squatspause squats
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Week 8: Transition 2jumpsjumpsjumps
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speed workspeed workspeed work
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pause squatspause squatspause squats
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Week 9: Intensity 1263x3 x1243x3 x1263x4 x1
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304x4 x1284x3 x1284x4 x1
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344x4 x3324x4 x1324x4 x5
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344x5 x1365x3 x1
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344x5 x2
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Week 10: Intensity 2243x4 x1263x3 x1263x3 x1
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284x4 x1304x3 x1304x3 x1
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324x4 x1344x3 x1344x4 x1
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365x3 x1365x3 x3365x5 x4
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365x4 x2385x3 x1
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Week 11: Intensity 3243x3 x1243x3 x1263x3 x1
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284x3 x1284x3 x1304x3 x1
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324x3 x1324x3 x1344x3 x1
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365x5 x5385x3 x2385x3 x4
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Week 12: Intensity 4284x3 x1284x3 x1304x3 x1
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324x3 x1324x3 x1365x4 x1
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365x5 x5385x3 x4385x4 x3
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Week 13: Taper and Test284x3 x1304x4 x1Final 1 RM Test
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324x3 x1344x4 x4
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365x5 x2
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385x4 x3
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