13-Week High-Intensity Lower Body Strength Routine

The Smolov Squat Program is a 13-week high-intensity training plan focused on rapidly increasing your squat 1RM. In the original program, power cleans are included during the deload period, but in this app, we've incorporated lighter squats for the deload phase. Pay special attention to stretching during the first week.

The program is divided into four phases:

1. Introduction (Weeks 1-2): Low-intensity training to help your body adapt.
2. Base (Weeks 3-6): Increase volume with heavy squats four times a week.
3. Switching (Weeks 7-8): Recovery and adjustment with power cleans and box squats.
4. Intensive (Weeks 9-13): Maximize your 1RM with high-intensity sessions.

Due to the high intensity and frequency of the Smolov Program, managing your stamina and recovery is essential.