# Smolov - Russian Squat Routine — Legendary Back Squat Workout

> Advanced 13-week squat program to increase lifting capacity. (iPhone/iPad app by Charles Vanderhoff.)

- Source: https://appshunter.io/ios/app/smolov-russian-squat-routine/id1136345100 (this page in markdown: same URL + `.md`)
- Developer: [Charles Vanderhoff](https://appshunter.io/developer/950621709)
- Category: Health & Fitness, Utilities
- Price: Free with in-app purchases
- Rating: 4.20/5 from 47 App Store ratings · 10 written reviews indexed
- Age rating: 4+
- Requires: iOS 9.0 · 18 MB
- Languages: American English
- Released: 2016-07-21
- Data updated: 2026-08-16
- Monetization: free
- User reviews in markdown: https://appshunter.io/ios/app/smolov-russian-squat-routine/id1136345100/reviews.md

## What is Smolov?

The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".

WARNING: Smolov is not for beginners. It is recommended that you have at least one year of weightlifting experience before attempting this advanced routine. You must also have proper squat technique.

This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.

Smolov is split into 4 phases:

- Weeks 1-2: Introduction Phase
- Weeks 3-6 Base Phase
- Weeks 7-8 Switching Phase
- Weeks 9-13 Intense Phase

Full Smolov Tips:

- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.
- Eat: at least 4000/kcal/day (depending upon body type)
- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep
- Stretch: Stretching on rest days will prevent injuries, boost strength and recovery time
- Get a training partner

Bonus Features:

- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles. 
- Never do plate math! We've included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.
- Login to backup / sync your progress. Never lose your work!

## Key features

- 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

## Pricing and in-app purchases

Base price: Free.

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Smolov Pro | $5.99 | one-time |


## Recent user reviews (10 of 10)

All indexed reviews: https://appshunter.io/ios/app/smolov-russian-squat-routine/id1136345100/reviews.md

### 1/5 — They Don’t have correct program

*2023-03-24*

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.

### 3/5 — Program is good. Interface is trash.

*2022-01-10*

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.

### 4/5 — App great. But week 1 has bugs.

*2020-07-22*

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!

### 1/5 — Have already downloaded app and paid to upgrade but won’t let me login without paying again.

*2019-09-18*

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

### 2/5 — Charge to finish

*2019-03-25*

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?

### 5/5 — My butt

*2017-03-07*

It hurts

### 5/5 — Simple. Clean. No annoying ad pop ups

*2016-10-17*

Does what it does. I haven't checked if the formula is accurate to the ones on the website but it shouldn't matter too differently.

### 5/5 — Smolov Made Easy

*2016-10-12*

This app has been great! All you have to do is input your 1RM and the whole 13 week program is ready for you to do. 3 week Smolov jr. support too.

### 1/5 — Inaccurate and useless

*2016-09-28*

Percentages are wildly incorrect for smolov. This makes the app useless. This is also dangerous for those trusting the accuracy of your app. This is very basic stuff. Do not use...

### 3/5 — Pro

*2016-08-06*

Bought the pro version and it wont let me use it.

## Frequently asked questions about Smolov

### 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.

## Version history (last 5 releases)

### 2.0.8 — 2017-07-26

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.

### 2.0.7 — 2017-07-01

- 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.

### 2.0.6 — 2017-05-25

- Stability improvements

Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it.

### 2.0.4 — 2017-02-13

- User interface 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.

### 2.0.3 — 2017-02-06

- User interface improvements
- Bug fixes

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.

## Apps similar to Smolov

| App | Rating | Price | Category |
| --- | --- | --- | --- |
| [Sheiko Gold: Powerlifting AI](https://appshunter.io/ios/app/sheiko-gold-powerlifting-ai/id1475890027) | 4.7 (185) | Free | Health & Fitness |
| [GZCL Method Workout Logger](https://appshunter.io/ios/app/gzcl-method-workout-logger/id1517032809) | 4.7 (230) | Free | Health & Fitness |
| [5/3/1 Workout logger - 531](https://appshunter.io/ios/app/531-workout-logger-531/id1114435690) | 4.8 (3,211) | Free | Health & Fitness |
| [Powerlift Pro](https://appshunter.io/ios/app/powerlift-pro/id6444685814) | 4.7 (286) | Free | Health & Fitness |
| [Five/Three/One - 531 Workouts](https://appshunter.io/ios/app/fivethreeone-531-workouts/id1560266240) | 4.9 (1,218) | Free | Health & Fitness |
| [531 Strength](https://appshunter.io/ios/app/531-strength/id1062989244) | 4.9 (11,290) | Free | Health & Fitness |

## More apps by Charles Vanderhoff

- [One Rep Max: 1RM Calculator](https://appshunter.io/ios/app/one-rep-max-1rm-calculator/id950621710)
- [Wendler Log 531](https://appshunter.io/ios/app/wendler-log-531/id962162633)
- [Barbell Calculator Gym Calc](https://appshunter.io/ios/app/barbell-calculator-gym-calc/id979112637)
- [5x5 Workout - Madcow & Reg Park](https://appshunter.io/ios/app/5x5-workout-madcow-and-reg-park/id1011004314)
- [30 Day Ab Challenge - Amazing 6 Pack Abs Workouts](https://appshunter.io/ios/app/30-day-ab-challenge-amazing-6-pack-abs-workouts/id1024207720)
- [30 Day Push Up Challenge - Arm & Bicep Workouts](https://appshunter.io/ios/app/30-day-push-up-challenge-arm-and-bicep-workouts/id1030027145)

All apps by Charles Vanderhoff: https://appshunter.io/developer/950621709

## Related topics

[smolov](https://appshunter.io/ios/topics/smolov) · [smolov squat calculator](https://appshunter.io/ios/topics/smolov-squat-calculator) · [smolov jr](https://appshunter.io/ios/topics/smolov-jr) · [smolov squat program](https://appshunter.io/ios/topics/smolov-squat-program) · [smolov squat tracker](https://appshunter.io/ios/topics/smolov-squat-tracker)

---

*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-08-16.*