Smolov Jr. squat program

Elevate your squat game with the Smolov Jr. squat program, a focused 4-week training plan designed for serious lifters. Committing to four days a week, you'll tackle a structured progression of barbell squats, varying intensity from 70% to 85% of your one-rep max. Each session is crafted to build strength and power, ensuring your legs—especially your quads, glutes, and hamstrings—get the attention they deserve. Get ready to push your limits and achieve new personal bests!

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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Saturday-10x3@85%

Monday-6x6 @70%

Wednesday-7x5@75%

Friday-8x4@80%

Add 5-10lbs from last week’s day 1 training session 

Add 5-10lbs from last week’s day 2 training session 

Add 5-10lbs from last weeks day 3 training session 

Add 5-10lbs from last week’s day 4 training session 

Add 5-10lbs from last weeks day 2 training session 

Add 5-10lbs from last week’s day 3 training session 

Work up to a new 1rm on the squat. Be smart and don’t risk a miss. Congratulations! 

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