Smolov Base Cycle (Squat)
13-week advanced squat brutalization by Sergey Smolov. Four squat sessions per week through the Base Cycle, with introduction, switching, and intense phases bookending. Famous for 30-50kg squat PRs.
- Equipment
- Barbell, Full Gym
- Style
- Heavy, Volume
Unlock Smolov Base Cycle (Squat) in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Thirteen-week advanced squat-focused program from Soviet weightlifting coach Sergey Smolov. The full Smolov (not the Jr you may already have) is the most aggressive squat block ever published. Four phases:
**Introduction (wks 1-2):** Build work capacity at moderate volume. **Base Cycle (wks 3-6):** Four squat days per week — Mon 4×9 / Wed 5×7 / Fri 7×5 / Sat 10×3. Add 5kg/+10lb to each session weekly. **Switching (wks 7-8):** Active recovery — light squat work, mobility focus. **Intense Cycle (wks 9-12):** Higher intensity, lower volume, heavier each session. **Taper + Test (wk 13):** Drop to a 1RM test.
Light bench and upper-body accessory work appears between squat sessions to maintain pressing strength without taxing recovery. Strict prerequisites: a 1.75×bodyweight squat, no knee/back issues, the ability to handle 15+ training hours per week, and a willingness to suffer. Not for the faint of heart.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓13 weeks of programming
- ✓4 training days per week
- ✓6 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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