Smolov: Squat & Bench Press

Your Smolov program, calculated and ready to train. Run the 13-week Russian squat routine or a 3-week Smolov Jr cycle for squat, bench press or another lift. Enter your one-rep max, get your training weights and log every set without a spreadsheet. TWO PROGRAMS. ONE FOCUSED TRAINING LOG. - Full Smolov: intro, base, switching, intense and taper phases, with max tests built into the program. - Smolov Jr: three weeks of percentage-based lifting with your own weekly weight increase. - See your next unfinished session and follow your progress through the cycle. LESS PLATE MATH. MORE LIFTING. - Calculate each session's sets, reps and weights from your max. - Round prescriptions to your bar and plate inventory. - Open the plate calculator to see what goes on each side. - Use pounds or kilograms. Switching display units preserves your saved measurements. - Log a new max on test days to update later training weights. RECORD THE WORKOUT YOU ACTUALLY DID. - Tap to log sets; edit weights and reps when the plan changes. - Record missed reps and save partial workouts without marking every set complete. - Keep workout notes and change the date when you log a past session. - Use the rest timer between sets. - Review your workout history and see how training volume changes through the cycle. - Keep your training data with optional cloud sync and data export. OFFLINE. NO ACCOUNT REQUIRED TO TRAIN. Your program and workout log work offline. Sign in only if you choose to sync between your devices. No ads. BUILT FOR EXPERIENCED LIFTERS Smolov is a demanding, high-volume strength program, not a beginner plan or personalized coaching. Use sound technique and allow for recovery. Results vary. Some features require a subscription. Subscriptions renew automatically unless canceled before renewal. Manage or cancel in your App Store account settings. Privacy: https://vandersoft.co/privacy-policy/ Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/