Strength protocol tool

Smolov Jr. Calculator

Four training days. Three loading weeks. One deliberate deload before the test.

01

Understand the block

Watch the setup before using the calculator.

02

Build your block

Week two adds 5 lb, week three adds 10 lb, then week four reduces fatigue before a Saturday 1RM test.

Unit

Your protocol appears here.

Enter a max to generate every session, set count, rep target, and working weight.

Loads round to the nearest 5 lb or 2.5 kg. Stop the block if technique, pain, or recovery makes the prescribed work unsafe.

03

Run it with intent

Smolov Jr. is a short peaking tool, not a casual volume block.

The cycle

Use the same lift for four sessions each week.

Monday
6 x 6 at 70%
Wednesday
7 x 5 at 75%
Friday
8 x 4 at 80%
Saturday
10 x 3 at 85%

Choose one lift

  • Best suited for squat, bench press, or strict press.
  • Do not run squat and bench Smolov blocks at the same time.
  • Do not use this layout for deadlift. The recovery cost is too high.

Week 4 test

  • Let fatigue fall before attempting the new max.
  • Keep early-week work light, fast, and far from failure.
  • Test the new 1RM on Saturday after the deload exposures.

Recovery decides it

  • Eat enough to support the added training load and prioritize protein.
  • Protect sleep and reduce optional fatigue.
  • Keep conditioning easy. Walking or light cycling only.
  • Drop accessories that reduce the quality of the next session.

What success looks like

  • Working sets stay technically consistent across all four weekly sessions.
  • Week four lowers fatigue instead of adding hidden accessory volume.
  • The test proceeds only when warmups move cleanly and without pain.

Good fit

  • Intermediate to advanced lifters with at least one to two years of barbell training.
  • Lifters stalled on simpler progression models.
  • Powerlifters peaking before a controlled test or meet.

Common mistakes

  • Using an old or inflated max. Use a true current 1RM or deliberately start lower.
  • Adding too much extra work. Other lifts stay at maintenance volume.
  • Skipping the deload. Week four exists to reduce fatigue before the test.
  • Repeating the block too often. It is not a year-round training system.

This calculator is an informational training tool. It does not replace qualified coaching or medical guidance.