Programme · Intermediate · 4 days a week
Smolov Jr
Smolov Jr is a common intermediate powerlifting programme. Three-week single-lift specialisation — the same four sessions every week, 6×6 through 10×3. 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 Peak (Light)”.
Is Smolov Jr for you?
Intermediate lifters who want to push one lift hard for a short block and can keep the rest of their training light while it runs.
At a glance
- Level
- Intermediate
- Goal
- Powerlifting
- Time
- 4 days a week, ~60 min a session
- Length
- 3 weeks
Three-week single-lift specialisation — four sessions a week at 70/75/80/85% of max, usually run on the bench.
4 sessions
| Session | Exercises |
|---|---|
| Monday — 6×6 @ 70% +2.5 kg |
|
| Wednesday — 7×5 @ 75% +2.5 kg |
|
| Friday — 8×4 @ 80% +2.5 kg |
|
| Saturday — 10×3 @ 85% +2.5 kg |
|
- 1 Bench Press: 70% of your max + 2.5 kg (this week's increment, measured from week 1).
- 2 Bench Press: 75% of your max + 2.5 kg (this week's increment, measured from week 1).
- 3 Bench Press: 80% of your max + 2.5 kg (this week's increment, measured from week 1).
- 4 Bench Press: 85% of your max + 2.5 kg (this week's increment, measured from week 1).
Sessions from the first block (Week 2). Later blocks change the loading.
The block
- Week 1
- Week 2
- Week 3
The same four sessions every week — 6×6, 7×5, 8×4 and 10×3 — each with its own fixed percentage. The specialised lift only, no accessories.
How the weights move
Percentages stay put; a small amount of absolute weight is added each week (+2.5 kg, then +5 kg) and you autoregulate from there. If a week went badly, repeat its weights rather than adding.
Smolov Jr, 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 Jr questions
Who is Smolov Jr for?
Intermediate lifters who want to push one lift hard for a short block and can keep the rest of their training light while it runs.
How many days a week is Smolov Jr?
As VALDA runs it: 4 days a week, ~60 min a session.
How does progression work on Smolov Jr?
Percentages stay put; a small amount of absolute weight is added each week (+2.5 kg, then +5 kg) and you autoregulate from there. If a week went badly, repeat its weights rather than adding.
Can I run Smolov Jr 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 (Smolov Jr adapted by Western lifters)?
No. VALDA is not affiliated with or endorsed by Sergey Smolov (Smolov Jr adapted by Western lifters). This page describes the programme as VALDA runs it.
Where Smolov Jr comes from
VALDA is not affiliated with or endorsed by Sergey Smolov (Smolov Jr adapted by Western lifters). 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.