Smolov - Russian Squat Routine 2.0.8
Free Version
Publisher Description
The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks.
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!
Jul 26, 2017
Version 2.0.8
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.
About Smolov - Russian Squat Routine
Smolov - Russian Squat Routine is a free app for iOS published in the Health & Nutrition list of apps, part of Home & Hobby.
The company that develops Smolov - Russian Squat Routine is Charles Vanderhoff. The latest version released by its developer is 2.0.8.
To install Smolov - Russian Squat Routine on your iOS device, just click the green Continue To App button above to start the installation process. The app is listed on our website since 2017-07-26 and was downloaded 1 times. We have already checked if the download link is safe, however for your own protection we recommend that you scan the downloaded app with your antivirus. Your antivirus may detect the Smolov - Russian Squat Routine as malware if the download link is broken.
How to install Smolov - Russian Squat Routine on your iOS device:
- Click on the Continue To App button on our website. This will redirect you to the App Store.
- Once the Smolov - Russian Squat Routine is shown in the iTunes listing of your iOS device, you can start its download and installation. Tap on the GET button to the right of the app to start downloading it.
- If you are not logged-in the iOS appstore app, you'll be prompted for your your Apple ID and/or password.
- After Smolov - Russian Squat Routine is downloaded, you'll see an INSTALL button to the right. Tap on it to start the actual installation of the iOS app.
- Once installation is finished you can tap on the OPEN button to start it. Its icon will also be added to your device home screen.
