Base mesocycle

• Enter your 1RM squat:

Choose increment value:

• Pounds (lbs) Kilograms (kg)

Week 1

Mon

Wed

Fri

Sat

Week 2

Mon

Wed

Fri

Sat

Week 3

Mon

Wed

Fri

Sat

• Take a 3 week break from squat training, test your NEW 1RM, enter it in the textbox below and continue with smolov.

Intense phase

• Enter your new 1RM squat:

Week 1

Monday	Wednesday	Friday

Week 2

Monday	Wednesday	Friday

Week 3

Monday	Wednesday	Friday

Week 4

Monday	Wednesday	Friday