SMOLOV squat program

by 김진우

2 athletes joined

Program Description

The feared smolov Squat program Listed on this program is only the Squat progression Minimal accessories required

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
May 27, 2025 06:52
Last Edited
Aug 13, 2025 05:02

Summary

Unleash your leg strength with the SMOLOV squat program, a rigorous 12-week journey designed for serious lifters. Committing to three days a week, you'll focus on barbell squats, progressively increasing intensity to build muscle and power. This program targets your quadriceps, glutes, and hamstrings, ensuring comprehensive lower body development. Get ready to push your limits and redefine your squat game!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Squat (Barbell)

8 reps

65%

Squat (Barbell)

5 reps

70%

Squat (Barbell)

2 reps

75%

Squat (Barbell)

1 reps

80%

Day 1

Squat (Barbell)

2 reps

85%

Day 1

Squat (Barbell)

9 reps

70%

Day 1

Squat (Barbell)

9 reps

70%

Day 1

Squat (Barbell)

9 reps

70%

Day 1

Squat (Barbell)

Day 1

Negative Squat

1 reps

Day 1

Negative Squat

1 reps

Day 1

Squat (Barbell)

3 reps

5 reps

85%

Day 1

Squat (Barbell)

3 reps

4 reps

90%

Day 1

Squat (Barbell)

5 reps

90%

Day 1

Squat (Barbell)

5 reps

90%

Day 2

Squat (Barbell)

8 reps

65%

Squat (Barbell)

5 reps

70%

Squat (Barbell)

2 reps

75%

Squat (Barbell)

1 reps

80%

Day 2

Squat (Barbell)

3 reps

85%

Day 2

Squat (Barbell)

7 reps

75%

Day 2

Squat (Barbell)

7 reps

75%

Day 2

Squat (Barbell)

7 reps

75%

Day 2

Power Clean

8 reps

60%

Day 2

Power Clean

8 reps

65%

Day 2

Squat (Barbell)

3 reps

5 reps

90%

85%

Day 2

Squat (Barbell)

3 reps

90%

95%

Day 2

Squat (Barbell)

3 reps

95%

Day 2

Squat (Barbell)

3 reps

95%

Day 3

Squat (Barbell)

5 reps

70%

Squat (Barbell)

3 reps

75%

Squat (Barbell)

2 reps

80%

Squat (Barbell)

1 reps

90%

Day 3

Squat (Barbell)

5 reps

85%

Day 3

Squat (Barbell)

5 reps

80%

Day 3

Squat (Barbell)

5 reps

80%

Day 3

Squat (Barbell)

5 reps

80%

Day 3

Box Squat (Barbell)

12 reps

60%

Day 3

Box Squat (Barbell)

12 reps

65%

Day 3

Squat (Barbell)

5 reps

80%

Day 3

Squat (Barbell)

4 reps

90%

Day 3

Squat (Barbell)

3 reps

95%

Day 3

Squat (Barbell)

4 reps

95%

Day 4

Squat (Barbell)

3 reps

85%

Day 4

Squat (Barbell)

3 reps

85%

Day 4

Squat (Barbell)

3 reps

85%

Day 1

Squat (Barbell)

3 Sets

8 Reps

65%

Squat (Barbell)

1 Set

5 Reps

70%

Squat (Barbell)

2 Sets

2 Reps

75%

Squat (Barbell)

1 Set

1 Reps

80%

Day 2

Squat (Barbell)

3 Sets

8 Reps

65%

Squat (Barbell)

1 Set

5 Reps

70%

Squat (Barbell)

2 Sets

2 Reps

75%

Squat (Barbell)

1 Set

1 Reps

80%

Day 3

Squat (Barbell)

4 Sets

5 Reps

70%

Squat (Barbell)

1 Set

3 Reps

75%

Squat (Barbell)

2 Sets

2 Reps

80%

Squat (Barbell)

1 Set

1 Reps

90%