Smolov Jr is the bench (or squat) sub-routine of the Russian Smolov cycle: a 3-week, 4-day-a-week intensity block. Each session is a fixed sets-by-reps scheme at a percentage of your max (6x6 at 70%, 7x5 at 75%, 8x4 at 80%, 10x3 at 85%), with a small weekly weight increase.

How do I use the Smolov Jr calculator?

Enter your current max and pick your units, lift and weekly jump. The calculator generates every set across all three weeks, rounds each to real plate math, and draws the exact plates to load per side. You can export the plan as a PDF or copy it as text.

How much weight do you add each week on Smolov Jr?

Week 1 uses your max as-is. Most lifters add a small jump in weeks 2 and 3 — typically 2.5 to 5 kg (5 to 10 lb). The calculator lets you choose the weekly jump.

Is the Smolov Jr calculator free and private?

Yes. It is free, needs no sign-up, and runs entirely in your browser. No data is sent to any server.

Brotistic · loading chart

SMOLOV JR Calculator

Every set · every plate · exportable

Enter your training max and get the full 3-week block — all 16 sessions, each set rounded to real plate math and drawn as the bar you'll actually load. No sign-up. Nothing leaves your phone.

Your numbers

Current 1RM

Units

Lift

Weekly jump

ENABLE BROTISTIC MODIFIED VERSIONA heavier version I made experimenting with Smolov Jr when I ran it completely into the ground — squeezed more juice out of it. −2 reps per set, +5% intensity, peaking at 10 × 1 @ 90%. Not the textbook protocol — run at your own risk.

Bar weight

Round to

Smallest plate (pair)

How many pairs of each plate you own. Leave blank for "plenty". The loader only suggests plates you actually have — and tells you when a weight can't be made.

↳ Calculated entirely in your browser. No data is sent anywhere, ever.

How Smolov Jr actually works

Smolov Jr is the bench (or squat) sub-routine of the Russian Smolov squat cycle. It's a short, brutal 3-week intensity block run 4 days a week, with every session a fixed sets×reps scheme at a percentage of your max. You add a small amount of weight each week, then test a new max after.

The four weekly sessions

Day 1 — 6 × 6 @ 70% · volume
Day 2 — 7 × 5 @ 75% · volume-intensity
Day 3 — 8 × 4 @ 80% · intensity
Day 4 — 10 × 3 @ 85% · peak

Weekly progression

Week 1 uses your max as-is. Most lifters add a small jump in week 2 and again in week 3 — pick +2.5 or +5 kg (+5 or +10 lb) up top depending on how fast you're progressing. It's high frequency and unforgiving: if your max is even slightly inflated, the later sessions become a grind. Pick a max you could hit on a bad day.

Brotistic Modified

A heavier variant I ran myself: two fewer reps per set and +5% on every session, shifting the block to 75/80/85/90% and ending on a 10 × 1 @ 90% peak. Far more intensity, much less rep volume. It worked for me, but it's not the textbook protocol — only run it if you already know how you respond to near-maximal work, never on an inflated max, and at your own risk.

Who it's for

Intermediate lifters who respond to frequency and want a fast bench bump in under a month. It pairs badly with heavy accessory volume — the four main sessions are the program. Deload after.

The math, stated plainly

Working weight = percentage × your entered max, rounded to the nearest loadable increment (set under Advanced). The plate strip shows the lightest valid loading per side given your bar and smallest plate. If a target can't be hit with your plates, it's flagged rather than silently fudged.

while you're here

I'm also building a thing. It's an offline strength tracker I made for myself — logs your sets, reads out your trends and PRs, and runs entirely on your phone. It's not finished, and to be clear: I don't want your data — there's no account and no server.

Just a tool to keep you organized and a little more honest about your numbers. Want to test it? Come say hi.