SMOLOV squat program

by Ethan Owen

145 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, 2024 08:52
Last Edited
Jun 22, 2025 07:01

Summary

Unleash your strength with the SMOLOV squat program, a rigorous 12-week journey designed to elevate your squatting game. Committing just three days a week, you'll focus on building explosive power and muscle endurance through a series of strategically structured barbell squats. Each session targets the major leg muscles, including your quadriceps, glutes, and hamstrings, ensuring balanced development and increased overall strength. Get ready to push your limits and achieve new personal bests!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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%