Smolov - Russian Squat Routine
Legendary Back Squat Workout
GratisOffers In-App Purchases
2.0.8for iPhone, iPad and more
8.3
48 Ratings
Charles Vanderhoff
Developer
18.7 MB
Size
26/07/2017
Update Date
Health & Fitness
Category
4+
Age Rating
Age Rating
لقطات الشاشة لـ Smolov - Russian Squat Routine
About Smolov - Russian Squat Routine
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!
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!
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تحديث لأحدث إصدار 2.0.8
Last updated on 26/07/2017
الإصدارات القديمة
Apple ha actualizado esta app para mostrar el icono de la app Apple Watch.
- 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.
- 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.
Show More
Version History
2.0.8
26/07/2017
Apple ha actualizado esta app para mostrar el icono de la app Apple Watch.
- 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.
- 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.
2.0.7
01/07/2017
- 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.
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.
2.0.6
25/05/2017
- Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it.
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it.
2.0.4
13/02/2017
- User interface 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.
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.
2.0.3
06/02/2017
- User interface improvements
- Bug fixes
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.
- Bug fixes
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.
2.0.2
09/01/2017
- Plate calculator user interface 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.
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.
1.9
04/01/2017
- Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it.
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it.
1.8
28/10/2016
- Bug fixes
Let us know if we can do anything else to make the app better for you! Be sure to review the app so others can find it when searching.
Let us know if we can do anything else to make the app better for you! Be sure to review the app so others can find it when searching.
1.7
22/10/2016
This is an update with big improvements!
- New tab-based layout allows you to quickly jump to the page you want to view
- New Profile page that graphs your total weight lifted each workout for the Smolov & Smolov Jr. programs
- A vastly improved layout of History allows you to quickly scan your past progress
Let us know if we can do anything else to make the app better for you! Please remember to review the app so others can find it when searching.
- New tab-based layout allows you to quickly jump to the page you want to view
- New Profile page that graphs your total weight lifted each workout for the Smolov & Smolov Jr. programs
- A vastly improved layout of History allows you to quickly scan your past progress
Let us know if we can do anything else to make the app better for you! Please remember to review the app so others can find it when searching.
1.6
06/10/2016
- Fixed a bug that caused some weeks to have incorrect weight percentages in the full smolov program
- Major app startup speed improvements
- Added Google sign in to backup data
- All sets will now be automatically completed when a workout is finished
Please let us know if we can do anything else to make the app better for you! Make sure to review the app so other people can find it.
- Major app startup speed improvements
- Added Google sign in to backup data
- All sets will now be automatically completed when a workout is finished
Please let us know if we can do anything else to make the app better for you! Make sure to review the app so other people can find it.
1.5
18/09/2016
- Bug fixes for iOS 10
Be sure to review the app so others can find it. Let us know if we can do anything else to make the app better for you!
Be sure to review the app so others can find it. Let us know if we can do anything else to make the app better for you!
1.4
12/09/2016
- Bug fixes and improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it!
1.3
11/08/2016
- New ability to share your workout progress with friends after a workout!
- Bug fixes & improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it.
- Bug fixes & improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it.
1.2
06/08/2016
- UI improvements
- Bug fixes
Let us know if we can do anything else to make the app better for you!
- Bug fixes
Let us know if we can do anything else to make the app better for you!
1.1
30/07/2016
We've added the ability to login, backup & sync your progress across multiple devices!
Be sure to rate the app so others can find it! Let us know if we can do anything else to make the app better for you!
Be sure to rate the app so others can find it! Let us know if we can do anything else to make the app better for you!
1.0
21/07/2016
Smolov - Russian Squat Routine FAQ
انقر هنا لمعرفة كيفية تنزيل Smolov - Russian Squat Routine في بلد أو منطقة محظورة.
تحقق من القائمة التالية لمعرفة الحد الأدنى من المتطلبات Smolov - Russian Squat Routine.
iPhone
Requiere iOS 9.0 o posterior.
iPad
Requiere iPadOS 9.0 o posterior.
iPod touch
Requiere iOS 9.0 o posterior.
Smolov - Russian Squat Routine هي مدعومة على اللغات Inglés
في Smolov - Russian Squat Routine عمليات شراء داخل التطبيق. يرجى التحقق من خطة الأسعار على النحو التالي:
Smolov Pro
USD 5.99