Enter your Smolov Base Cycle one rep max in LB or KG, to calculate your Smolov Intense Cycle program weights.

This cycle builds on Week 1 to 8, from Smolov Base Cycle.

Week 9 - Day 1 - Intense Cycle

1x3

45 LB

0.00 LB

1x4

45 LB

0.00 LB

3x4

45 LB

0.00 LB

1x5

45 LB

0.00 LB

Week 9 - Day 2 - Intense Cycle

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x3

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 9 - Day 3 - Intense Cycle

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

5x4

45 LB

0.00 LB

Week 10 - Day 1 - Intense Cycle

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x3

45 LB

0.00 LB

2x4

45 LB

0.00 LB

Week 10 - Day 2 - Intense Cycle

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

3x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

Week 10 - Day 3 - Intense Cycle

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x4

45 LB

0.00 LB

4x5

45 LB

0.00 LB

Week 11 - Day 1 - Intense Cycle

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

5x5

45 LB

0.00 LB

Week 11 - Day 2 - Intense Cycle

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

2x3

45 LB

0.00 LB

Week 11 - Day 3 - Intense Cycle

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

4x3

45 LB

0.00 LB

Week 12 - Day 1 - Intense Cycle

1x3

45 LB

0.00 LB

1x4

45 LB

0.00 LB

5x5

45 LB

0.00 LB

Week 12 - Day 2 - Intense Cycle

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

4x3

45 LB

0.00 LB

Week 12 - Day 3 - Intense Cycle

1x3

45 LB

0.00 LB

1x4

45 LB

0.00 LB

3x4

45 LB

0.00 LB

Week 13 - Day 1 - Taper Week

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

2x5

45 LB

0.00 LB

3x4

45 LB

0.00 LB

Week 13 - Day 2 - Taper Week

1x4

45 LB

0.00 LB

4x4

45 LB

0.00 LB

Week 13 - Day 3 - Taper Week

Build to new 1RM