SMOLOV squat program

by Maj S.

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
Sep 02, 2025 12:03
Last Edited
Oct 30, 2025 07:36

Summary

Transform your squat game with the SMOLOV squat program, a rigorous 12-week journey designed for serious lifters. Committing just three days a week, you'll focus on barbell squats with targeted sets and intensities to maximize strength and muscle growth. This program emphasizes progressive overload, pushing your limits while ensuring proper recovery. Get ready to unlock new personal records and redefine your leg day!

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

33.4%

Glutes

26.3%

Hamstrings

19.2%

Adductors

12.6%

Abs

6.5%

Olympic

1.2%

Lower Back

0.5%

Calves

0.4%

START THE PROGRAM
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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%