Smolov Base Cycle Program Calculator
Result
Week 1 - Day 1 - Phase In
3x8
45 LB
0.00 LB
1x5
45 LB
0.00 LB
2x2
45 LB
0.00 LB
1x1
45 LB
0.00 LB
Week 1 - Day 2 - Phase In
3x8
45 LB
0.00 LB
1x5
45 LB
0.00 LB
2x2
45 LB
0.00 LB
1x1
45 LB
0.00 LB
Week 1 - Day 3 - Phase In
4x5
45 LB
0.00 LB
1x3
45 LB
0.00 LB
2x2
45 LB
0.00 LB
1x1
45 LB
0.00 LB
Week 2 - Day 1 - Phase In
1x5
45 LB
0.00 LB
Week 2 - Day 2 - Phase In
1x5
45 LB
0.00 LB
Week 2 - Day 3 - Phase In
1x5
45 LB
0.00 LB
Week 3 - Day 1 - Base Cycle
4x9
45 LB
0.00 LB
Week 3 - Day 2 - Base Cycle
5x7
45 LB
0.00 LB
Week 3 - Day 3 - Base Cycle
7x5
45 LB
0.00 LB
Week 3 - Day 4 - Base Cycle
10x3
45 LB
0.00 LB
Week 4 - Day 1 - Base Cycle
4x9
45 LB
0.00 LB
Week 4 - Day 2 - Base Cycle
5x7
45 LB
0.00 LB
Week 4 - Day 3 - Base Cycle
7x5
45 LB
0.00 LB
Week 4 - Day 4 - Base Cycle
10x3
45 LB
0.00 LB
Week 5 - Day 1 - Base Cycle
4x9
45 LB
0.00 LB
Week 5 - Day 2 - Base Cycle
5x7
45 LB
0.00 LB
Week 5 - Day 3 - Base Cycle
7x5
45 LB
0.00 LB
Week 5 - Day 4 - Base Cycle
10x3
45 LB
0.00 LB
Week 6 - Day 1 - Base Cycle
Rest
Week 6 - Day 2 - Base Cycle
Rest
Week 6 - Day 3 - Base Cycle
Build to new 1RM
Week 6 - Day 4 - Base Cycle
Build to new 1RM
Switching Phase
Take a 2-week deload, then start Smolov Intense Cycle.