Smolov Jr. squat program

Program Description

This is an intermediate-advanced program for any lifter looking to improve their back squat in a short amount of time. The program looks simple but it isn’t easy in the slightest. There will be 4 squatting sessions per week and each week will require you to add 5-10 lbs on the bar. It will be brutal so some guidelines for the program 1. Make sure to eat at maintenance or above. 2.Prioritize recovery and mobility work to reduce soreness. 3. DO NOT DO ANY HEAVY LOWER BODY WORK BESIDES THE SQUAT. 4.Your body can only handle so much fatigue, be smart with how structure your lower body accessories, keep upper body training at maintenance. 5.If you fail a set or if the reps are extremely difficult to complete, keep the weight the same for next week. 6.use a belt or go beltless for the working sets. 7. Rest accordingly in between sets 8.highly recommended to do some LISS cardio on rest days to reduce soreness and help with recovery. Good Luck!

Program Overview