Smolov Jr. Peaking Cycle
The legendary 3-week high-frequency peaking program. 4 intense sessions per week (6×6, 7×5, 8×4, 10×3) with aggressive weekly increments designed to break bench press or squat plateaus.
Smolov Jr. Coaching Protocol & FAQs
What is Smolov Jr. best used for?
Smolov Jr. is the abbreviated version of Sergey Smolov’s Russian squat cycle, adapted primarily as a specialized 3-week bench press or squat shock mesocycle. It is designed to rapidly build volume tolerance and add 5 to 15 kg to a stalled lift.
How should the 4 weekly training sessions be scheduled?
The standard schedule is Monday (6×6 @ 70%), Wednesday (7×5 @ 75%), Friday (8×4 @ 80%), and Saturday (10×3 @ 85%). This provides 48 hours of recovery before the heaviest session, followed by a full Sunday off.
Should I perform upper-body accessory work while running this for bench?
Minimize heavy pressing assistance work (shoulder presses, dips). Focus accessories exclusively on upper-back pulling (face pulls, chest-supported rows, rear delts) to maintain shoulder health and posture under the intense bench volume.
When should I test my new 1RM after finishing Week 3?
Take 4 to 5 full days of complete rest or light recovery work after Week 3 Day 4 to let fatigue dissipate. Test your new 1RM on the Thursday or Friday of Week 4.