Enter your one rep max and weekly increment in LB or KG, to calculate your Smolov Base Cycle program weights.
If you do not know your one rep max, you can use the one rep max calculator to calculate your one rep max based on your max reps.
Week 1 - Day 1 - Phase In
3x8
45 LB
0.00 LB
1x5
45 LB
0.00 LB
2x2
45 LB
0.00 LB
1x1
45 LB
0.00 LB
Week 1 - Day 2 - Phase In
3x8
45 LB
0.00 LB
1x5
45 LB
0.00 LB
2x2
45 LB
0.00 LB
1x1
45 LB
0.00 LB
Week 1 - Day 3 - Phase In
4x5
45 LB
0.00 LB
1x3
45 LB
0.00 LB
2x2
45 LB
0.00 LB
1x1
45 LB
0.00 LB
Week 2 - Day 1 - Phase In
1x5
45 LB
0.00 LB
Week 2 - Day 2 - Phase In
1x5
45 LB
0.00 LB
Week 2 - Day 3 - Phase In
1x5
45 LB
0.00 LB
Week 3 - Day 1 - Base Cycle
4x9
45 LB
0.00 LB
Week 3 - Day 2 - Base Cycle
5x7
45 LB
0.00 LB
Week 3 - Day 3 - Base Cycle
7x5
45 LB
0.00 LB
Week 3 - Day 4 - Base Cycle
10x3
45 LB
0.00 LB
Week 4 - Day 1 - Base Cycle
4x9
45 LB
0.00 LB
Week 4 - Day 2 - Base Cycle
5x7
45 LB
0.00 LB
Week 4 - Day 3 - Base Cycle
7x5
45 LB
0.00 LB
Week 4 - Day 4 - Base Cycle
10x3
45 LB
0.00 LB
Week 5 - Day 1 - Base Cycle
4x9
45 LB
0.00 LB
Week 5 - Day 2 - Base Cycle
5x7
45 LB
0.00 LB
Week 5 - Day 3 - Base Cycle
7x5
45 LB
0.00 LB
Week 5 - Day 4 - Base Cycle
10x3
45 LB
0.00 LB
Week 6 - Day 1 - Base Cycle
Rest
Week 6 - Day 2 - Base Cycle
Rest
Week 6 - Day 3 - Base Cycle
Build to new 1RM
Week 6 - Day 4 - Base Cycle
Build to new 1RM
Switching Phase
Take a 2-week deload, then start Smolov Intense Cycle.