Smolov - Russian Squat Routine
Legendary Back Squat Workout
無料Offers In-App Purchases
2.0.8for iPhone, iPad and more
8.3
48 Ratings
Charles Vanderhoff
Developer
18.7MB
Size
2017年07月26日
Update Date
Health & Fitness
Category
4+
Age Rating
Age Rating
Smolov - Russian Squat Routine スクリーンショット
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!
Show More
最新バージョン 2.0.8 の更新情報
Last updated on 2017年07月26日
旧バージョン
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.
- 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
2017年07月26日
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.
- 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
2017年07月01日
- 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
2017年05月25日
- 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
2017年02月13日
- 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
2017年02月06日
- 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
2017年01月09日
- 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
2017年01月04日
- 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
2016年10月28日
- 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
2016年10月22日
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
2016年10月06日
- 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
2016年09月18日
- 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
2016年09月12日
- 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
2016年08月11日
- 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
2016年08月06日
- 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
2016年07月30日
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
2016年07月21日
Smolov - Russian Squat Routine FAQ
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次のリストをチェックして、Smolov - Russian Squat Routineの最低システム要件をご確認ください。
iPhone
iOS 9.0以降が必要です。
iPad
iPadOS 9.0以降が必要です。
iPod touch
iOS 9.0以降が必要です。
Smolov - Russian Squat Routineは次の言語がサポートされています。 英語
Smolov - Russian Squat Routine二は内課金があります。課金要素と価格をご覧ください。
Smolov Pro
¥900