Smolov - Russian Squat Routine2.0.8 - App Store
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Publisher Description
The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".
WARNING: Smolov is not for beginners. It is recommended that you have at least one year of weightlifting experience before attempting this advanced routine. You must also have proper squat technique.
This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.
Smolov is split into 4 phases:
- Weeks 1-2: Introduction Phase
- Weeks 3-6 Base Phase
- Weeks 7-8 Switching Phase
- Weeks 9-13 Intense Phase
Full Smolov Tips:
- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.
- Eat: at least 4000/kcal/day (depending upon body type)
- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep
- Stretch: Stretching on rest days will prevent injuries, boost strength and recovery time
- Get a training partner
Bonus Features:
- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles.
- Never do plate math! We've included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.
- Login to backup / sync your progress. Never lose your work!
Version History - Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.8 07/26/2017 - Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.7 07/01/2017 - Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it. 2.0.6 05/25/2017 - User interface improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.4 02/13/2017 - User interface improvements
- Bug fixes
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.3 02/06/2017 - Plate calculator user interface improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.2 01/09/2017 - Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it. 1.9 01/04/2017 - Bug fixes
Let us know if we can do anything else to make the app better for you! Be sure to review the app so others can find it when searching. 1.8 10/28/2016 This is an update with big improvements!
- New tab-based layout allows you to quickly jump to the page you want to view
- New Profile page that graphs your total weight lifted each workout for the Smolov & Smolov Jr. programs
- A vastly improved layout of History allows you to quickly scan your past progress
Let us know if we can do anything else to make the app better for you! Please remember to review the app so others can find it when searching. 1.7 10/22/2016 - Fixed a bug that caused some weeks to have incorrect weight percentages in the full smolov program
- Major app startup speed improvements
- Added Google sign in to backup data
- All sets will now be automatically completed when a workout is finished
Please let us know if we can do anything else to make the app better for you! Make sure to review the app so other people can find it. 1.6 10/06/2016 - Bug fixes for iOS 10
Be sure to review the app so others can find it. Let us know if we can do anything else to make the app better for you! 1.5 09/18/2016 - Bug fixes and improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it! 1.4 09/12/2016 - New ability to share your workout progress with friends after a workout!
- Bug fixes & improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it. 1.3 08/11/2016 - UI improvements
- Bug fixes
Let us know if we can do anything else to make the app better for you! 1.2 08/06/2016 We've added the ability to login, backup & sync your progress across multiple devices!
Be sure to rate the app so others can find it! Let us know if we can do anything else to make the app better for you! 1.1 07/30/2016 1.0 07/21/2016
About Smolov - Russian Squat Routine
The company that develops Smolov - Russian Squat Routine is Charles Vanderhoff. The latest version released by its developer is 2.0.8.
To install Smolov - Russian Squat Routine on your iOS device, just click the green Continue To App button above to start the installation process. The app is listed on our website since 2026-10-15 and was downloaded 0 times. We have already checked if the download link is safe, however for your own protection we recommend that you scan the downloaded app with your antivirus. Your antivirus may detect the Smolov - Russian Squat Routine as malware if the download link is broken.
How to install Smolov - Russian Squat Routine on your iOS device:
- Click on the Continue To App button on our website. This will redirect you to the App Store.
- Once the Smolov - Russian Squat Routine is shown in the iTunes listing of your iOS device, you can start its download and installation. Tap on the GET button to the right of the app to start downloading it.
- If you are not logged-in the iOS appstore app, you'll be prompted for your your Apple ID and/or password.
- After Smolov - Russian Squat Routine is downloaded, you'll see an INSTALL button to the right. Tap on it to start the actual installation of the iOS app.
- Once installation is finished you can tap on the OPEN button to start it. Its icon will also be added to your device home screen.
Program Details
System requirements
Download information
Pricing
Version History
version 2.0.8
posted on 2026-10-15
Version History - Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.8 07/26/2017 - Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.7 07/01/2017 - Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it. 2.0.6 05/25/2017 - User interface improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.4 02/13/2017 - User interface improvements
- Bug fixes
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.3 02/06/2017 - Plate calculator user interface improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.2 01/09/2017 - Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it. 1.9 01/04/2017 - Bug fixes
Let us know if we can do anything else to make the app better for you! Be sure to review the app so others can find it when searching. 1.8 10/28/2016 This is an update with big improvements!
- New tab-based layout allows you to quickly jump to the page you want to view
- New Profile page that graphs your total weight lifted each workout for the Smolov & Smolov Jr. programs
- A vastly improved layout of History allows you to quickly scan your past progress
Let us know if we can do anything else to make the app better for you! Please remember to review the app so others can find it when searching. 1.7 10/22/2016 - Fixed a bug that caused some weeks to have incorrect weight percentages in the full smolov program
- Major app startup speed improvements
- Added Google sign in to backup data
- All sets will now be automatically completed when a workout is finished
Please let us know if we can do anything else to make the app better for you! Make sure to review the app so other people can find it. 1.6 10/06/2016 - Bug fixes for iOS 10
Be sure to review the app so others can find it. Let us know if we can do anything else to make the app better for you! 1.5 09/18/2016 - Bug fixes and improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it! 1.4 09/12/2016 - New ability to share your workout progress with friends after a workout!
- Bug fixes & improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it. 1.3 08/11/2016 - UI improvements
- Bug fixes
Let us know if we can do anything else to make the app better for you! 1.2 08/06/2016 We've added the ability to login, backup & sync your progress across multiple devices!
Be sure to rate the app so others can find it! Let us know if we can do anything else to make the app better for you! 1.1 07/30/2016 1.0 07/21/2016
version 2.0.8
posted on 2026-09-03
Version History This app has been updated by Apple to prepare for watchOS 27 compatibility. No new features are included.
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.8 07/26/2017 - Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.7 07/01/2017 - Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it. 2.0.6 05/25/2017 - User interface improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.4 02/13/2017 - User interface improvements
- Bug fixes
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.3 02/06/2017 - Plate calculator user interface improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.2 01/09/2017 - Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it. 1.9 01/04/2017 - Bug fixes
Let us know if we can do anything else to make the app better for you! Be sure to review the app so others can find it when searching. 1.8 10/28/2016 This is an update with big improvements!
- New tab-based layout allows you to quickly jump to the page you want to view
- New Profile page that graphs your total weight lifted each workout for the Smolov & Smolov Jr. programs
- A vastly improved layout of History allows you to quickly scan your past progress
Let us know if we can do anything else to make the app better for you! Please remember to review the app so others can find it when searching. 1.7 10/22/2016 - Fixed a bug that caused some weeks to have incorrect weight percentages in the full smolov program
- Major app startup speed improvements
- Added Google sign in to backup data
- All sets will now be automatically completed when a workout is finished
Please let us know if we can do anything else to make the app better for you! Make sure to review the app so other people can find it. 1.6 10/06/2016 - Bug fixes for iOS 10
Be sure to review the app so others can find it. Let us know if we can do anything else to make the app better for you! 1.5 09/18/2016 - Bug fixes and improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it! 1.4 09/12/2016 - New ability to share your workout progress with friends after a workout!
- Bug fixes & improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it. 1.3 08/11/2016 - UI improvements
- Bug fixes
Let us know if we can do anything else to make the app better for you! 1.2 08/06/2016 We've added the ability to login, backup & sync your progress across multiple devices!
Be sure to rate the app so others can find it! Let us know if we can do anything else to make the app better for you! 1.1 07/30/2016 1.0 07/21/2016
version 2.0.8
posted on 2026-08-21
Version History This update from Apple will improve the functionality of this app. No new features are included.
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.8 07/26/2017 - Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.7 07/01/2017 - Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it. 2.0.6 05/25/2017 - User interface improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.4 02/13/2017 - User interface improvements
- Bug fixes
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.3 02/06/2017 - Plate calculator user interface improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. 2.0.2 01/09/2017 - Stability improvements
Please Let us know if we can do anything else to make the app better for you! Make sure to rate the app so others can find it. 1.9 01/04/2017 - Bug fixes
Let us know if we can do anything else to make the app better for you! Be sure to review the app so others can find it when searching. 1.8 10/28/2016 This is an update with big improvements!
- New tab-based layout allows you to quickly jump to the page you want to view
- New Profile page that graphs your total weight lifted each workout for the Smolov & Smolov Jr. programs
- A vastly improved layout of History allows you to quickly scan your past progress
Let us know if we can do anything else to make the app better for you! Please remember to review the app so others can find it when searching. 1.7 10/22/2016 - Fixed a bug that caused some weeks to have incorrect weight percentages in the full smolov program
- Major app startup speed improvements
- Added Google sign in to backup data
- All sets will now be automatically completed when a workout is finished
Please let us know if we can do anything else to make the app better for you! Make sure to review the app so other people can find it. 1.6 10/06/2016 - Bug fixes for iOS 10
Be sure to review the app so others can find it. Let us know if we can do anything else to make the app better for you! 1.5 09/18/2016 - Bug fixes and improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it! 1.4 09/12/2016 - New ability to share your workout progress with friends after a workout!
- Bug fixes & improvements!
Let us know if we can do anything else to make the app better for you! Be sure to rate the app so others can find it. 1.3 08/11/2016 - UI improvements
- Bug fixes
Let us know if we can do anything else to make the app better for you! 1.2 08/06/2016 We've added the ability to login, backup & sync your progress across multiple devices!
Be sure to rate the app so others can find it! Let us know if we can do anything else to make the app better for you! 1.1 07/30/2016 1.0 07/21/2016
version 2.0.8
posted on 2017-07-26
Jul 26, 2017
Version 2.0.8
This app has been updated by Apple to display the Apple Watch app icon.
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
version 2.0.8
posted on 2017-07-26
This app has been updated by Apple to display the Apple Watch app icon.
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
version 1.8
posted on 2016-07-21
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