How to Use the Smolov Jr Calculator: Understanding the Peaking Cycle
Learn how the Smolov Jr program works — the 3-week intensity-building cycle for squat or bench press peaking — and how to use the calculator to find your working weights.
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What Is Smolov Jr?
Smolov Jr is a 3-week high-frequency powerlifting peaking program designed to rapidly increase squat or bench press 1RM before a competition. It's derived from the full Smolov squat program but condensed for shorter cycles and applicable to both squat and bench.
Key features: - 4 training sessions per week focused on one lift - Extremely high volume and intensity - Typically produces 5–20+ kg improvements in 3 weeks - Demands significant recovery capacity
The Smolov Jr Program Structure
Working weights are calculated as percentages of your current 1RM:
Week 1: | Day | Sets × Reps | % of 1RM | |-----|-----------|---------| | Day 1 | 6×6 | 70% | | Day 2 | 7×5 | 75% | | Day 3 | 8×4 | 80% | | Day 4 | 10×3 | 85% |
Week 2: Add 5–10 kg to all Week 1 weights Week 3: Add another 5–10 kg to Week 2 weights
How to Calculate Working Weights
Step 1: Establish your current 1RM (from a recent max attempt or estimated from a submaximal lift)
Step 2: Calculate Week 1 percentages
For a 140 kg bench press 1RM: - Day 1 (70%): 140 × 0.70 = 98 kg for 6×6 - Day 2 (75%): 140 × 0.75 = 105 kg for 7×5 - Day 3 (80%): 140 × 0.80 = 112 kg for 8×4 - Day 4 (85%): 140 × 0.85 = 119 kg for 10×3
Step 3: For Week 2, add 5 kg to each: - Day 1: 103 kg, Day 2: 110 kg, Day 3: 117 kg, Day 4: 124 kg
Step 4: For Week 3, add another 5 kg: - Day 1: 108 kg, Day 2: 115 kg, Day 3: 122 kg, Day 4: 129 kg
Is Smolov Jr Right for You?
Good candidate: - Intermediate to advanced lifter (2+ years training) - Plateau in squat or bench progress - 4–6 weeks before a competition - Sufficient recovery capacity (sleep, nutrition, low stress)
Not recommended for: - Beginners (sufficient stimulus exists from simpler programs) - During a cut (insufficient calories for recovery) - If running it simultaneously on both squat AND bench (avoid stacking)
What to Expect
Performance during the cycle: Sessions 5–8 of the cycle feel very hard. This is normal — push through them.
Post-cycle test: Test your 1RM 1–2 weeks after completing Smolov Jr, not immediately after. The body needs recovery time before the new max manifests.
Typical gains: 5–15 kg improvement in most intermediate lifters; some report up to 20 kg on squat.
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Frequently Asked Questions
- How do I calculate Smolov Jr weights?
- Use your current 1RM multiplied by the daily percentages: Day 1 (70%), Day 2 (75%), Day 3 (80%), Day 4 (85%). Round to the nearest feasible plate combination. Week 2 adds 5–10 kg to all Week 1 weights; Week 3 adds another 5–10 kg. For a 140 kg 1RM, Week 1 Day 4 = 119 kg for 10 sets of 3.
- How much will Smolov Jr increase my bench or squat?
- Most intermediate lifters see 5–15 kg improvements from a 3-week Smolov Jr cycle. Advanced lifters may see 5–10 kg. The results depend heavily on your starting training history, recovery quality (sleep, nutrition, stress), and whether you were previously undertrained for volume.
- Can I run Smolov Jr on both bench and squat at the same time?
- Generally not recommended — the volume is extreme enough on a single lift. Running it on both simultaneously creates excessive systemic fatigue and undermines recovery for both. Most experienced lifters run Smolov Jr on one lift at a time, then run it again on the other lift after a deload.
- What should I do in the week after Smolov Jr?
- Take a deload week with significantly reduced volume and intensity (50–60% of normal). Then test your new 1RM in week 5 or 6. Testing too soon after the cycle gives inaccurate results since the nervous system needs 7–14 days of lower training stress to fully express strength gains.
Last updated 7/28/2026