Enter your Smolov Base Cycle one rep max in LB or KG, to calculate your Smolov Intense Cycle program weights.
This cycle builds on Week 1 to 8, from Smolov Base Cycle.
Week 9 - Day 1 - Intense Cycle
1x3
45 LB
0.00 LB
1x4
45 LB
0.00 LB
3x4
45 LB
0.00 LB
1x5
45 LB
0.00 LB
Week 9 - Day 2 - Intense Cycle
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
1x4
45 LB
0.00 LB
1x3
45 LB
0.00 LB
2x5
45 LB
0.00 LB
Week 9 - Day 3 - Intense Cycle
1x4
45 LB
0.00 LB
1x4
45 LB
0.00 LB
5x4
45 LB
0.00 LB
Week 10 - Day 1 - Intense Cycle
1x4
45 LB
0.00 LB
1x4
45 LB
0.00 LB
1x4
45 LB
0.00 LB
1x3
45 LB
0.00 LB
2x4
45 LB
0.00 LB
Week 10 - Day 2 - Intense Cycle
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
3x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
Week 10 - Day 3 - Intense Cycle
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
1x4
45 LB
0.00 LB
4x5
45 LB
0.00 LB
Week 11 - Day 1 - Intense Cycle
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
5x5
45 LB
0.00 LB
Week 11 - Day 2 - Intense Cycle
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
2x3
45 LB
0.00 LB
Week 11 - Day 3 - Intense Cycle
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
4x3
45 LB
0.00 LB
Week 12 - Day 1 - Intense Cycle
1x3
45 LB
0.00 LB
1x4
45 LB
0.00 LB
5x5
45 LB
0.00 LB
Week 12 - Day 2 - Intense Cycle
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
4x3
45 LB
0.00 LB
Week 12 - Day 3 - Intense Cycle
1x3
45 LB
0.00 LB
1x4
45 LB
0.00 LB
3x4
45 LB
0.00 LB
Week 13 - Day 1 - Taper Week
1x3
45 LB
0.00 LB
1x3
45 LB
0.00 LB
2x5
45 LB
0.00 LB
3x4
45 LB
0.00 LB
Week 13 - Day 2 - Taper Week
1x4
45 LB
0.00 LB
4x4
45 LB
0.00 LB
Week 13 - Day 3 - Taper Week
Build to new 1RM