Smolov Jr Style Squat-Only

This is a general, non-individualized 3-week Smolov Jr–style squat-only program adapted for systems where 1RM values stay fixed throughout the program. Classic Smolov Jr keeps the same written percentages but adds fixed weight (e.g., +5 kg, then +7.5–10 kg) each week. In an app where 1RM is entered once and never changes during the cycle, that classic approach can’t be represented directly because percentages are always calculated off the same 1RM. To mimic the intended progression, this program increases the prescribed percentages week to week while keeping the 1RM constant. The structure is: 4 squat sessions per week, same set/rep scheme each week (Day 1: 6x6, Day 2: 7x5, Day 3: 8x4, Day 4: 10x3). Week 1 uses 70/75/80/85% as a base. Week 2 raises all days by 2.5 percentage points (72.5/77.5/82.5/87.5%), roughly approximating a +5 kg jump for many lifters. Week 3 raises all days by another 2.5 percentage points over Week 2 (75/80/85/90%), approximating the classic +7.5–10 kg increase over Week 1. Because the app keeps 1RM fixed, the only way to represent this progressive overload is by changing the percentages themselves. The result is that absolute training loads increase each week even though the underlying 1RM value in the system does not. This preserves the spirit of Smolov Jr (high frequency, high volume, rising intensity) in a format compatible with fixed-1RM program logic. Use a realistic, conservative current 1RM for back squat, maintain tight technique, and avoid true all-out grinders even in Week 3.