Certo
Strengthening Squat and Bench
SMOLOV CALCULATORS
Smolov Calculator
Enter your one rep max and the week-to-week weight increment you
plan on using during the base cycle. The tables below will populate with
the weights for you to use throughout the program. Most people use 5 to
10 Ibs for the increment value. For complete details on the 13 week
Smolov Squat check out our write up on the program.
If you prefer, we have a smolov app for both iOS and Android
available for download. If you’re more of a spreadsheet person,
download our excel smolov jr calculator.
One Rep Max
10025
Increment:
65
70
75
80
65
70
75
80
70
75
80
90
80
82.5
8570
75
80
85
72.5
77.5
82.5
75
80
85
90
Rest
Rest