I understand that you may find it difficult to determine your one-rep max (1RM). This tool allows you to select Bench Press, Squat, Deadlift, or Overhead Press, and it also includes a unit section where you can choose kg or lb, making things even clearer. You can add the week-to-week weight increment you want to use in your plan.
Most people use an increment of 1.5 to 5 kg or 2.5 to 10 lb. You can then review your results in the tables below for Week 1 through Week 3. You also have a Summary option where you can check the Full Cycle Overview, which should help clear up any remaining doubts.
1RM Estimator
| Day | Scheme | % | Load (kg) |
|---|---|---|---|
| Monday | 6 x 6 | 70% | — |
| Wednesday | 7 x 5 | 75% | — |
| Friday | 8 x 4 | 80% | — |
| Saturday | 10 x 3 | 85% | — |
| Week Summary | 0 total reps | 0 kg vol | ||
| Day | Scheme | % | Load (kg) |
|---|---|---|---|
| Monday | 6 x 6 | 70% | — |
| Wednesday | 7 x 5 | 75% | — |
| Friday | 8 x 4 | 80% | — |
| Saturday | 10 x 3 | 85% | — |
| Week Summary | 0 total reps | 0 kg vol | ||
| Day | Scheme | % | Load (kg) |
|---|---|---|---|
| Monday | 6 x 6 | 70% | — |
| Wednesday | 7 x 5 | 75% | — |
| Friday | 8 x 4 | 80% | — |
| Saturday | 10 x 3 | 85% | — |
| Week Summary | 0 total reps | 0 kg vol | ||
Full Cycle Overview
Tip: If you successfully complete this cycle with the displayed numbers, take 3-5 days of light training (deload) before testing your new 1RM.
How this Smolov Jr calculator works
- Intense 3-week block: Designed to add serious kilo to your bench press or squat.
- High frequency: You train the specific lift 4 days per week (e.g., Mon, Wed, Fri, Sat).
- Progressive overload: Weights increase in Week 2 and Week 3 based on your "Weekly Increment" input.
Smolov Jr program overview
Smolov Jr is the abbreviated, intense younger brother of the original Russian Smolov Squat Routine. While the full Smolov cycle lasts 13 weeks, the "Junior" version condenses the base accumulation phase into a manageable 3-week microcycle. It is exceptionally popular amongst UK powerlifters for breaking plateaus in the Bench Press and Squat.
Who is it for? Intermediate to advanced lifters. Beginners should avoid it; the volume is likely too high to recover from without a significant training base.
Caution: The volume is brutal. Do not run this while on a heavy calorie deficit, and consider reducing accessory work for other body parts to ensure adequate recovery.
Practical tips from real-world use
- Use a "Training Max": We highly recommend using 90-95% of your true 1RM. This calculator defaults to a 90% Training Max. Ego lifting here usually leads to failed reps in Week 2.
- Eat and Sleep: You cannot run Smolov Jr on poor sleep. Prioritise recovery.
- Don't force jumps: If you miss reps in Week 2, do not increase the weight for Week 3. Repeat the week or reduce the increment.
- Accessories: Keep them minimal. Some face pulls or light back work is fine, but don't try to hit PRs on other lifts simultaneously.
Frequently Asked Questions
Should I use kg or lb for Smolov Jr?
You should use the unit your gym plates are in. This calculator allows you to toggle between kg and lb instantly. The default rounding (2.5kg) is optimised for standard UK/European gym plates.
Can I use Smolov Jr for Deadlift?
Technically yes, but it is generally not recommended. The deadlift is very taxing on the CNS (Central Nervous System). Squatting 4 times a week is hard; deadlifting 4 times a week is a recipe for injury for most natural lifters. If you try it, use a very conservative Training Max (85%).
What days should I train?
The classic schedule is Monday, Wednesday, Friday, and Saturday. This allows rest days on Tuesday, Thursday, and Sunday. However, any schedule that fits 4 sessions into 7 days works, provided you don't do 4 days in a row.
How much weight should I add each week?
For Bench Press, a standard increment is 2.5kg to 5kg (5lb–10lb). For Squat, stronger lifters might handle 5kg to 7.5kg jumps. Smaller increments are always safer to ensure you complete all reps.
What do I do after the 3 weeks?
Take a "deload" week where you lift light (50-60%) to recover. Afterwards, test your new 1RM (One-Rep Max) to see your gains, or move back to a standard periodised program.
Disclaimer: This calculator is an informational tool for strength training. Always consult with a qualified coach or medical professional before starting a high-volume program like Smolov Jr to ensure it is suitable for your physical condition.