Smolov - Russian Squat Routine

Smolov - Russian Squat Routine

Legendary Back Squat Workout

47 ratings
10 reviews
Free
In-App Purchases

Details

  • Released
  • Updated
  • July 21, 2016
  • July 26, 2017

Features

Smolov - Russian Squat Routine screenshot #1 for iPhone
Smolov - Russian Squat Routine screenshot #2 for iPhone
Smolov - Russian Squat Routine screenshot #3 for iPhone
Smolov - Russian Squat Routine screenshot #4 for iPhone
Smolov - Russian Squat Routine screenshot #5 for iPhone
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About

This advanced weightlifting program is designed to significantly increase squat strength over 13 weeks. It includes detailed phases, training tips, and helpful tools like a plate calculator. Not recommended for beginners.

13-week squat program
Four distinct training phases
Automated Smolov Jr. cycles
Plate calculator for weight loading
Progress backup and sync
Training tips and recommendations
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What's New in Smolov

2.0.8

July 26, 2017

This app has been updated by Apple to display the Apple Watch app icon. - Bug fixes and performance improvements Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.

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In-App Purchases

$5.99

Smolov Pro

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User reviews

They Don’t have correct program

They often have the wrong percentages. For example, day 1 of week 9’s final set calls for 5 reps at 90%, but it should be 85%….

Waste of money.

Program is good. Interface is trash.

Sure, it gives you the program just as it should be, but the interface is just as bad as the rip-off’s. There is no way to complete a program while some days are unchecked and let’s keep it real sometimes we don’t do it all but wanna keep track of what we miss. Second it always forgets what your max and increment is. Super easy problems to fix but they’re still there.
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App great. But week 1 has bugs.

The app is great! But... be aware of the programming on week 1. It says to do lunges at 70% which is NOT part of the SMOLOV programming. PLEASE FIX THIS ASAP. Other than that, the calculations are fine and I absolutely love that I can enter the type of plates I have so that it takes the guessing game out. Solid!
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Have already downloaded app and paid to upgrade but won’t let me login without paying again.

I already had this app on my previous phone and re-downloaded the to my current phone. When I try to login it tells me to pay again. Infuriating

Charge to finish

Looks awesome kinda a bummer they charge 6$ to work past week 7... also who does lunges with 85% of their 1rm like are prescribed in week one?

Developer apps

FAQ

Is Smolov suitable for beginners?

No, Smolov is explicitly not for beginners. It is recommended that users have at least one year of weightlifting experience and proper squat technique before attempting this advanced routine.

What are the phases of the Smolov routine?

The Smolov routine is split into four phases: Weeks 1-2 (Introduction Phase), Weeks 3-6 (Base Phase), Weeks 7-8 (Switching Phase), and Weeks 9-13 (Intense Phase).

What are the key training recommendations for Smolov?

Key recommendations include avoiding deadlifts, consuming at least 4000 kcal/day, getting at least 8 hours of sleep, stretching on rest days, and ideally having a training partner.

Does Smolov offer features for Smolov Jr. cycles?

Yes, the app can automate Smolov Jr. cycles, allowing users to run any number of cycles in addition to the full Smolov cycles.

How does the plate calculator work in Smolov?

The plate calculator eliminates the need for manual plate math by telling you exactly which plates to load on your bar for each lift and automatically rounding your weights.

Can I back up my progress with Smolov?

Yes, you can log in to backup and sync your progress, ensuring you never lose your work. This feature helps maintain your training history.

What is the update frequency for Smolov?

The latest version is 2.0.8, released on July 26, 2017. The app was last updated in 2017, indicating a potentially infrequent update schedule.

What devices support Smolov?

Smolov is available for iPhone, iPad, and iPod. It is designed for Apple devices within the iOS ecosystem.