Smolov Jr.
Smolov Jr. is a 3-day powerlifting training approach focused on lift specialization. Use it as a starting point for organizing and tracking consistent training.
What is the Smolov Jr.?
Smolov Jr. is a 3-day powerlifting training approach focused on lift specialization. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Target Lift — 6×6 @ 70%
Use the same target lift throughout the block unless following a specific Smolov Jr variation.
- Target Lift — 7×5 @ 75%
Keep recovery high; this is a deliberately high-frequency specialization block.
- Target Lift — 8×4 @ 80%
Add the planned weekly increment when the full workload is completed.
- Target Lift — 10×3 @ 85%
The final session is the highest-volume set count at the highest prescribed intensity.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured powerlifting routine with a clear weekly schedule.
Goal
Lift specialization
Progression
The classic Smolov Jr. uses four sessions per week with 6×6, 7×5, 8×4 and 10×3. The working weight typically rises each week by a fixed increment.
Accuracy note
Template captures the standard three-week Smolov Jr. set/rep/intensity pattern; exercise selection is commonly adapted to squat, bench or another main lift.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Smolov Jr.
How many days per week is the Smolov Jr.?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Smolov Jr. for?
People seeking a structured powerlifting routine with a clear weekly schedule.
Can I track the Smolov Jr. in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.