Is the result official or guaranteed?

No. It is an educational estimate based on the values and assumptions entered. School policies, exam conversions, training response and health interpretation can differ.

Can I change the assumptions?

Yes. Replace the example values, weights or thresholds with the figures that apply to your class, practice resource, training plan or measurement set.

Should I verify the result?

Yes. Confirm academic rules with the relevant school or testing source, training decisions with appropriate coaching, and health questions with a qualified clinician.

Smolov Jr Calculator

Generate a three-week Smolov Jr training table from a one-repetition maximum, training-max percentage, weekly increments and rounding interval. Enter your own values to produce a transparent estimate.

One-Rep MaxTraining Max PercentageWeek 2 IncreaseWeek 3 Increase over Week 1Rounding Increment

Fill in the required fields to see your result.

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The primary output summarizes the selected scenario. Supporting outputs expose intermediate calculations so the result can be checked.

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How to Use This Calculator

Enter current values using the labels shown. Review weights, thresholds and assumptions before interpreting the result.

Formula & Methodology

The calculator applies only the formulas shown in the result logic. It does not add hidden policies, official score conversions, individualized training advice or medical interpretation.

Worked example

A lifter can base the cycle on a conservative percentage of the current one-repetition maximum and choose weekly increases that match available plates.

Educational planning estimate only. Actual grades, official exam scores, training outcomes and clinical interpretation may differ.

Educational planning tool only. Verify current academic policies, official testing information and training guidance before making decisions.

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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.

Frequently Asked Questions

What does the Smolov Jr Calculator calculate?: Generate a three-week Smolov Jr training table from a one-repetition maximum, training-max percentage, weekly increments and rounding interval.
Is the result official or guaranteed?: No. It is an educational estimate based on the values and assumptions entered. School policies, exam conversions, training response and health interpretation can differ.
Can I change the assumptions?: Yes. Replace the example values, weights or thresholds with the figures that apply to your class, practice resource, training plan or measurement set.
Should I verify the result?: Yes. Confirm academic rules with the relevant school or testing source, training decisions with appropriate coaching, and health questions with a qualified clinician.

Last updated 7/21/2026