Smolov - Russian Squat Routine 2.0.8

The Smolov program, developed by Russian master Sergey Smolov and popularized in the book "Power to the People Professional" in 2001, is a legendary training routine that aims to significantly boost your Squat by up to 100 pounds in just 13 weeks.

However, it is important to note that Smolov is not recommended for beginners. To undertake this advanced routine, it is advisable to have at least one year of weightlifting experience and proper squat technique.

This program is designed for dedicated lifters who believe in doing things the right way. It follows a four-phase structure:

1. Introduction Phase - Weeks 1-2
2. Base Phase - Weeks 3-6
3. Switching Phase - Weeks 7-8
4. Intense Phase - Weeks 9-13

Here are some helpful tips for optimal results with the Smolov routine:

• Avoid deadlifting while on the Full Smolov routine, as it may interfere with your squats.
• Maintain a calorie intake of at least 4000/kcal per day, adjusting based on your body type.
• Ensure you get a minimum of 8 hours of sleep each night to facilitate proper recovery and strength gains.
• Incorporate stretching exercises on rest days to prevent injuries and enhance overall strength and recovery time.
• Consider finding a training partner to help motivate and support you throughout the program.

Additional features of the Smolov program include:

• The ability to automate your Smolov Jr. cycles, allowing you to run multiple cycles and full Smolov cycles.
• A built-in plate calculator to simplify your weight loading process, eliminating the need for manual plate math.
• A login feature that allows you to backup and sync your progress, ensuring you never lose your workout history.