Percentage Goal Calculator

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Expert Verified by: David Chen, CSCS (Certified Strength and Conditioning Specialist)

Optimize your strength gains with our Smolov Jr Calculator. This tool precisely calculates your 3-week high-frequency loading cycle to help you break through plateaus in bench press or squats.

Smolov Jr Calculator

Calculated Cycle Weights
Enter values and click Calculate.

Smolov Jr Calculator Formula

Weight = (1RM × Intensity %) + Weekly Increment

Formula Source: Stronger by Science, Powerlifting Watch

Variables:

  • 1RM (1 Rep Max): The maximum weight you can lift for one clean repetition.
  • Week 2 Increment: The absolute weight added to all sets in the second week (typically 5-10 lbs).
  • Week 3 Increment: The absolute weight added to the original Week 1 weights in the third week (typically 10-20 lbs).
  • Intensity %: Pre-defined percentages (70%, 75%, 80%, 85%) based on the daily volume.

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What is the Smolov Jr Calculator?

The Smolov Jr Calculator is a digital tool designed to automate the math behind the famous “Smolov Junior” powerlifting program. This protocol is an abbreviated version of the full Smolov Squat Cycle, specifically designed for a 3-week high-intensity burst focusing on a single lift, usually the bench press or squat.

It follows a 4-day-per-week frequency where the volume decreases as the intensity increases across the week. It is widely considered one of the most effective, albeit taxing, peaking programs for experienced lifters looking to set a new personal record (PR).

How to Calculate Smolov Jr (Example)

  1. Determine your current, true 1RM (e.g., 200kg).
  2. Calculate Week 1 Day 1 (6×6 @ 70%): 200 * 0.70 = 140kg.
  3. Set your increments. If Week 2 increment is 5kg, Week 2 Day 1 becomes 145kg.
  4. If Week 3 increment is 10kg, Week 3 Day 1 becomes 150kg.
  5. Follow the 6×6, 7×5, 8×4, and 10×3 repetition scheme for each day of the week.

Frequently Asked Questions (FAQ)

Can I use Smolov Jr for Deadlifts? Generally, no. The high frequency and volume of Smolov Jr are too taxing for the central nervous system during deadlifting. Stick to Squats or Bench.

How long is the program? The standard cycle is 3 weeks of loading followed by a 1-week taper and max attempt.

What if I miss a rep? If you miss multiple reps, your 1RM might be set too high. Consider reducing the 1RM input by 5% and restarting.

Should I do accessory work? Minimal accessory work is recommended. The main lift consumes most of your recovery capacity.

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