# Smolov: Squat & Bench Press — Smolov & Smolov Jr Programs

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

- Source: https://appshunter.io/ios/app/smolov-squat-and-bench-press/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 15.0 · 52 MB
- Languages: American English
- Released: 2016-07-21
- Data updated: 2026-11-03
- Monetization: free
- User reviews in markdown: https://appshunter.io/ios/app/smolov-squat-and-bench-press/id1136345100/reviews.md

## What is Smolov?

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/

## 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.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Smolov Pro 3 Months | $12.99 | per 3 months |
| Smolov Pro Annual | $29.99 | per year |


## Is Smolov safe?

Smolov: Squat & Bench Press appears mostly safe based on user ratings. The AppsHunter Safety Score for Smolov is 80 out of 100. This assessment is based on 47 user ratings, with an App Store average of 4.2 out of 5. Of 47 App Store ratings, 83.0% point to a safe experience, 2.1% suggest some concerns, and 14.9% point to a risky experience.

## Is Smolov legit?

Smolov: Squat & Bench Press appears to be a legitimate app. The AppsHunter Legitimacy Score for Smolov is 90 out of 100 points across 7 verification signals from App Store and developer data.

## Recent user reviews (10 of 10)

All indexed reviews: https://appshunter.io/ios/app/smolov-squat-and-bench-press/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.

**Developer response:** You were right, and thanks for the specific example. Smolov 3.0 is a complete rebuild with major improvements throughout. Week 9 day 1 is now 5 reps at 85%, and every week was rechecked against Smolov's original program.

### 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.

**Developer response:** Fair points, and both are fixed. Smolov 3.0 is a complete rebuild with major improvements throughout: you can save partial workouts and keep going, and your max and increment are saved with each cycle.

### 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!

**Developer response:** Thanks, and you were right. Smolov 3.0 is a complete rebuild with major improvements throughout. The week 1 lunges, which aren't in Smolov's original program, are now unloaded split squats and stretching, and the plate calculator is still there for every weight.

### 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

**Developer response:** Sorry about that. Smolov 3.0 is a complete rebuild with major improvements throughout, and Pro from the old app carries over. On a new phone, tap Restore Purchases in Settings with the same Apple ID. If it still asks you to pay, email support@vandersoft.co and we'll fix it.

### 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?

**Developer response:** Good catch on the lunges. Smolov 3.0 is a complete rebuild with major improvements throughout. The lunges aren't in Smolov's original program, so those days are now unloaded split squats and stretching. If you bought Pro in the old app, it carries over when you update.

### 5/5 — My butt

*2017-03-07*

It hurts

**Developer response:** That means it's working. Thanks! Smolov 3.0 is a complete rebuild with major improvements, so there's plenty more where that came from.

### 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.

**Developer response:** Thanks! Smolov 3.0 is a complete rebuild with major improvements. Still no ads, and every week has been checked against Smolov's original program.

### 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.

**Developer response:** Thanks! Smolov 3.0 is a complete rebuild with major improvements. It's still enter your max and go, now with set-by-set logging, a rest timer and the full Smolov Jr.

### 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...

**Developer response:** Thanks for calling this out. Smolov 3.0 is a complete rebuild with major improvements throughout. Every week was checked against Smolov's original program, and the week 9 percentages and week 1 lunges are fixed.

### 3/5 — Pro

*2016-08-06*

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

**Developer response:** Sorry for the trouble. Smolov 3.0 is a complete rebuild with major improvements throughout, and Pro from the old app carries over when you update. If it doesn't show up, tap Restore Purchases in Settings or email support@vandersoft.co and we'll sort it out.

## 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)

### 3.0.1 — 2026-11-02

Smolov 3.0 is rebuilt for the gym.

- A new dark design and Iron Plate app icon.
- Full Smolov and Smolov Jr with calculated training weights.
- Set-by-set logging, editable reps and weights, and a rest timer.
- Save partial workouts and change workout dates.
- Switch between pounds and kilograms while preserving saved measurements.
- A clearer program timeline, workout log and volume charts.
- Settings is now in the header.

### 3.0.0 — 2026-11-01

Smolov 3.0 is rebuilt for the gym.

- A new dark design and Iron Plate app icon.
- Full Smolov and Smolov Jr with calculated training weights.
- Set-by-set logging, editable reps and weights, and a rest timer.
- Save partial workouts and change workout dates.
- Switch between pounds and kilograms while preserving saved measurements.
- A clearer program timeline, workout log and volume charts.
- Settings is now in the header.

### 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.

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

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*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 2026-11-03.*