Smolov 13 Week Program
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This is a 13 week program designed to break through squat plateaus and deliver a new personal best. Note that while listed as Day 1,2,3,4 these are NOT to be done on consecutive days.
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I would recommend 48 hours rest between sessions where possible, e.g. Monday, Wednesday, Friday for the 3 days/week.
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I have added the appropriate formulas to the sheet so you should ONLY change the information in the GREEN cells. Everything else should update accordingly.
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Day 1Day 2Day 3Day 4Enter Current 1RM here -->100
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Sets x RepsWeightSets x RepsWeightSets x RepsWeightSets x RepsWeight
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Week 1 Phase In3 x 8653 x 8654 x 570
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1 x 5701 x 5701 x 375
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2 x 2752 x 2752 x 280
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1 x 1801 x 1801 x 190
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Week 2 Phase In1 x 5801 x 582.51 x 585
It's recommended you add 10lb (~5kg) after weeks 2, 3 and 4 but if you struggle then keep the same weight i.e. enter 0 in green cell
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Week 3 Base Cycle4 x 9705 x 7757 x 58010 x 385
Total weight added to 1RM for Week 3 -->
0
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Week 4 Base Cycle4 x 9705 x 7757 x 58010 x 385
Total weight added to 1RM for Week 4 -->
0
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Week 5 Base Cycle4 x 9705 x 7757 x 58010 x 385
Total weight added to 1RM for Week 5 -->
0
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Week 6 Base CycleRESTREST
Build to 1RM
Build to 1RM
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Week 7 Switching Phase
See Accesory Lifts tab
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Week 8 Switching Phase
See Accesory Lifts tab
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Week 9 Intense Cycle1 x 3651 x 3601 x 465
Enter New 1RM Achieved in Week 6 -->
100
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1 x 4751 x 3701 x 470
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3 x 4851 x 4805 x 480
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1 x 5851 x 390
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2 x 585
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Week 10 Intense Cycle1 x 4601 x 3651 x 365
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1 x 4701 x 3751 x 375
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1 x 4801 x 3851 x 485
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1 x 3903 x 3904 x 590
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2 x 4901 x 395
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Week 11 Intense Cycle1 x 3601 x 3601 x 365
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1 x 3701 x 3701 x 375
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1 x 3801 x 3801 x 385
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5 x 5902 x 3954 x 395
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Week 12 Intense Cycle1 x 3701 x 3701 x 375
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1 x 4801 x 3801 x 490
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5 x 5904 x 3953 x 495
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Week 13 Taper1 x 3701 x 475
Build to 1RM
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1 x 3804 x 485
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2 x 590
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3 x 495
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100
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