Strength programs flood the internet, each claiming superiority over the rest.
But one Russian training protocol stands out for its brutal reputation and impressive results: the Smolov program.
Fitness creator and strength enthusiast recently put this notorious squat program to the ultimate test, documenting a grueling 60-day journey that promised to add 50-100 pounds to his one-rep max.
The results? Both impressive and surprising in ways he didn’t expect.
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What Makes Smolov So Brutal
The Smolov program isn’t for casual gym-goers. Originally designed over 13 weeks, this Russian strength protocol hammers lifters with high frequency and crushing volume specifically targeting squat strength.
The creator tackled a condensed 10-week version split into three distinct phases: a four-week base phase packed with volume, a one-week deload for recovery, and a four-week intensity phase with heavier weights.
“I’m not used to it and I’m worried I’m not making any gains, but I am hopefully,” he admitted on day one, already sensing the unique challenge ahead.
Starting Numbers: Establishing the Baseline
Before diving into the program, baseline measurements were critical. Testing revealed:
- Squat: 170 kg (374 lbs)
- Bench Press: 140 kg (308 lbs)
- Deadlift: Approximately 200-210 kg (440-462 lbs) after a failed 220 kg attempt
These numbers would serve as the foundation for calculating working weights throughout the program, with each week adding 2.5 kg to the percentages.
Phase One: Volume That Never Ends
Day one began deceptively manageable. Four sets of nine squats at 70% felt challenging but doable, leaving reps in reserve.
Bench press followed with six sets of six reps—more sets than ever attempted before.
Honestly, it feels weird cuz it’s so easy training cuz I’m leaving so much on reserve even on nine reps and squats.
That initial ease evaporated quickly. Over subsequent weeks, volume escalated dramatically:
- Squats increased from four sets to 10 sets of three reps
- Bench press climbed to eight sets of four reps
- Squat frequency hit four times weekly
- Bench press trained three times weekly
Sundays became particularly grueling. Watching uncut footage of 145 kg squats followed immediately by 110 kg bench press sessions reveals the exhausting reality—sets felt endless, each workout threatening complete physical collapse.
The Mental and Physical Toll
After four weeks, fatigue had taken its toll. Compounding factors included inadequate sleep and illness that forced occasional missed sessions and reduced volume.
It’s officially been 4 weeks since I started the small enough program, and it is absolutely battered me. I feel like if my knees weren’t killing me, I’d be doing a lot better.
Joint pain, particularly in the knees, became a constant companion. Yet even through setbacks, adherence remained remarkably high.
First Deload Ever
The scheduled deload week provided unprecedented recovery. For someone who had never intentionally reduced training intensity, backing off felt foreign yet necessary.
Lighter weights, fewer sets, and stopping well before failure allowed battered joints and fatigued muscles crucial recuperation before phase two.
Phase Two: Intensity Over Volume
The intensity phase brought welcome relief from endless volume. Heavier weights with fewer reps became the focus, and squat frequency dropped to three days weekly.
Day one of this phase started with 145 kg squats for four sets of five, followed by 110 kg bench for five sets of four. Surprisingly, these sets felt considerably easier than anticipated.
I am finding the intense stage a lot easier than I found the high volume one. So, that’s pretty good.
Progressive overload continued weekly, with weights climbing while reps decreased. Despite ongoing illness and sleep issues, strength noticeably improved.
Even weights that previously felt challenging now moved with relative ease, particularly on squats.
Testing Day: The Moment of Truth
After 67 days total training and six days recovery, testing began. Starting with squats, the previous 170 kg max felt light.
Progression continued smoothly until hitting 205 kg successfully—a staggering 35 kg (77 lbs) improvement.
Bench Press: Modest Gains
Bench testing immediately followed squats, creating additional fatigue. The result: 145 kg, just 5 kg above the starting max.
While technically a PR, the modest improvement proved disappointing compared to squat gains. The overlap between squat volume and bench programming likely interfered with optimal bench progress.
Deadlift: Unexpected Bonus
Testing deadlifts the following day revealed an interesting side effect. The previously failed 220 kg attempt? Completed successfully, moving relatively easily despite back fatigue.
Assuming a conservative 10 kg improvement over the initial estimated max, Smolov’s squat focus clearly transferred to deadlift strength without direct deadlift training.
Final Results and Ratings
The comprehensive testing revealed:
- Squat: 205 kg (+35 kg / +77 lbs)
- Bench Press: 145 kg (+5 kg / +11 lbs)
- Deadlift: 220 kg (+10 kg / +22 lbs estimated)
As a Squat Program: 5/5
Despite the brutal nature, Smolov delivered exceptional squat results. The 35 kg improvement exceeded expectations, particularly considering illness, missed sessions, and sleep deprivation throughout.
As a squat program, I would rate it a solid five out of five. Even though it is brutal, I do feel like everyone can benefit from using it.
The recommendation comes with caveats: proper recovery, adequate nutrition, and mental fortitude remain essential.
For Bench Press: Not Recommended
Running Smolov Jr. for bench simultaneously with full Smolov squats created excessive overlap. The combined volume proved counterproductive for bench progress.
Those seeking bench improvements should consider dedicated bench programs rather than adding Smolov Jr. alongside squat-focused Smolov.
Deadlift Benefits: Bonus Territory
While not targeting deadlifts directly, the program’s squat emphasis provided valuable carryover. Training deadlifts just once weekly while focusing on squats still yielded measurable improvement.
Key Takeaways for Potential Users
The volume phase remains the biggest challenge. Endless sets create physical exhaustion and mental fatigue that tests resolve.
Joint stress, particularly knees and back, demands attention to recovery protocols including sleep, nutrition, and possibly supplemental recovery work.
Mental toughness matters as much as physical preparation. Pushing through fatigue week after week requires psychological resilience many underestimate.
However, those who complete the program emerge demonstrably stronger—both physically and mentally. Breaking through squat plateaus becomes achievable when traditional programming stalls.
For intermediate to advanced lifters seeking dramatic squat improvements and willing to endure temporary suffering, Smolov delivers results that justify its notorious reputation.
