All Things Gym Smolov Spreadsheet

To edit this sheet Go to 'File' and choose 'Make a Copy' or

Notes on ATG

Week

Intro 1

Intro 2
Base 1
Base 2
Base 3
Base 4
Switching 1
Switching 2
Intense 1

Intense 2

Intense 3

Intense 4
Taper

1RM Squat:

1 RM date

Base 2 Increase

Base 3 Increase

Mon

Tue

Wed

Thu

117x8 x3
126x5 x1
135x2 x2
144x1 x1

126x5 x4
135x3 x1
144x2 x2
162x1 x1
jumps
dynamic effort
149x5 x1
135x7 x5
145x7 x5
150x7 x5
rest
jumps
speed work
pause squats
jumps
speed work
pause squats
114x3 x1
133x3 x1
152x4 x1
171x3 x1
162x5 x2
124x3 x1
143x3 x1
162x3 x1
171x3 x3
181x3 x1
114x3 x1
133x3 x1
152x3 x1
181x3 x2
133x3 x1
152x3 x1
181x3 x4
143x4 x1
162x4 x4

Lunges
stretching

180

117x8 x3
126x5 x1
135x2 x2
144x1 x1
jumps
dynamic effort
144x5 x1
126x9 x4
136x9 x4
141x9 x4
rest
jumps
speed work
pause squats
jumps
speed work
pause squats
124x3 x1
143x4 x1
162x4 x3
162x5 x1
114x4 x1
133x4 x1
152x4 x1
171x3 x1
171x4 x2
114x3 x1
133x3 x1
152x3 x1
171x5 x5
133x3 x1
152x3 x1
171x5 x5
133x3 x1
152x3 x1
171x5 x2
181x4 x3

8/4/2013

10

and choose 'Make a Copy' or 'Download as'

New 1RM

190

Notation: Weight x Reps x

Sets

Fri

Sat

Lunges
stretching

Lunges
stretching

jumps
dynamic effort
153x5 x1
144x5 x7
154x5 x7
159x5 x7

153x3 x10
163x3 x10
168x3 x10

Sun

1RM test (enter in F4)

jumps
speed work
pause squats
jumps
speed work
pause squats
124x4 x1
133x4 x1
152x4 x5

124x3 x1
143x3 x1
162x4 x1
171x5 x4
124x3 x1
143x3 x1
162x3 x1
181x3 x4
143x3 x1
171x4 x1
181x4 x3
1 RM Test

ATG
Smolov Jr Spreadsheet
There are different Smolov Jr Set & Rep Schemes out there.
Use one of the schemes below.
Smolov Jr Versions
Program

Sets x Reps

Sets x Reps

Sets x Reps

Sets x Reps

Smolov Jr

4x9

5x7

7x5

10x3

Smolov Jr Alt

6x6

7x5

9x4

10x3

1RM Squat:

1 RM date

Week 2 Increase

Week 3 Increase

100

8/4/2013

10

Week

Day 1

Day 2

Day 3

Day 4

1
2
3

70

75

80

85

80

85

90

95

85

90

95

100

1RM Bench:

1 RM date

Week 2 Increase

Week 3 Increase

100

8/4/2013

10

Week

Day 1

Day 2

Day 3

Day 4

1
2
3

70

75

80

85

80

85

90

95

85

90

95

100