Smolov Base Cycle Program Calculator
Calculate your Smolov Base Cycle program weights, based on your one rep max.
Result
Week 1 - Phase In
Day 1 #1:
Day 1 #2:
Day 1 #3:
Day 1 #4:
Day 2 #1:
Day 2 #2:
Day 2 #3:
Day 2 #4:
Day 3 #1:
Day 3 #2:
Day 3 #3:
Day 3 #4:
Week 2 - Phase In
Day 1:
Day 2:
Day 3:
Week 3 - Base Cycle
Day 1:
Day 2:
Day 3:
Day 4:
Week 4 - Base Cycle
Day 1:
Day 2:
Day 3:
Day 4:
Week 5 - Base Cycle
Day 1:
Day 2:
Day 3:
Day 4:
Week 6 - Base Cycle
Day 1:Rest
Day 2:Rest
Day 3:Build to new 1RM
Day 4:Build to new 1RM
Week 7 and 8 - Switching Phase
Take a 2-week deload, then start Smolov Intense Cycle.
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Release History
2024-01-07
Initial release of Smolov Base Cycle Program Calculator.