Programme · Advanced · 4 days a week
Smolov Base Mesocycle
Smolov Base Mesocycle is a common advanced powerlifting programme. Three loading weeks of four squat sessions, then a max test — the specialisation block with a reputation. VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then moves you through the block week by week.
Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “High-Frequency Squat Peak”.
Is Smolov Base Mesocycle for you?
Advanced lifters with a solid training base and the recovery capacity to run a demanding block. Not a first programme, and not one to run into a meet.
At a glance
- Level
- Advanced
- Goal
- Powerlifting
- Time
- 4 days a week, ~60–90 min a session
- Length
- 4 weeks
Three loading weeks of four squat sessions each — 4×9, 5×7, 7×5 and 10×3 at 70/75/80/85% — then a week of rest and two max-single attempts.
4 sessions
| Session | Exercises |
|---|---|
| Monday — 4×9 @ 70% +10 kg |
|
| Wednesday — 5×7 @ 75% +10 kg |
|
| Friday — 7×5 @ 80% +10 kg |
|
| Saturday — 10×3 @ 85% +10 kg |
|
- 1 Squat: 70% of your max + 10 kg (this week's increment, measured from week 1).
- 2 Squat: 75% of your max + 10 kg (this week's increment, measured from week 1).
- 3 Squat: 80% of your max + 10 kg (this week's increment, measured from week 1).
- 4 Squat: 85% of your max + 10 kg (this week's increment, measured from week 1).
Sessions from the first block (Week 2). Later blocks change the sessions and the loading.
The block
- Week 1
- Week 2
- Week 3
- Week 4 — Test
The same four squat sessions every week. Each session owns its percentage — 4×9 at 70% through to 10×3 at 85% — and those percentages never move.
How the weights move
Load climbs by adding absolute weight, not percentage: +10 kg in week 2 and +15 kg in week 3, both measured from week 1, and both applied for you. Week 4 rests, then tests a new max on two consecutive days.
Smolov Base Mesocycle, with the maths done
- Sessions set up from the programme, ready to log
- Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
- Moves you on to the next week of the block when you finish the current one
- Log sets from your phone, Apple Watch or Wear OS watch
Smolov Base Mesocycle questions
Who is Smolov Base Mesocycle for?
Advanced lifters with a solid training base and the recovery capacity to run a demanding block. Not a first programme, and not one to run into a meet.
How many days a week is Smolov Base Mesocycle?
As VALDA runs it: 4 days a week, ~60–90 min a session.
How does progression work on Smolov Base Mesocycle?
Load climbs by adding absolute weight, not percentage: +10 kg in week 2 and +15 kg in week 3, both measured from week 1, and both applied for you. Week 4 rests, then tests a new max on two consecutive days.
Can I run Smolov Base Mesocycle in VALDA?
Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then moves you through the block week by week. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.
Is VALDA affiliated with Sergey Smolov?
No. VALDA is not affiliated with or endorsed by Sergey Smolov. This page describes the programme as VALDA runs it.
Where Smolov Base Mesocycle comes from
VALDA is not affiliated with or endorsed by Sergey Smolov. The programme belongs to its author; this page describes it as VALDA runs it.
This page describes a common training programme for information. It isn't a personal prescription.