Smolov Squat Routine

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Smolov Squat Routine is a weight training program for squats which originates from Russia, and named after its creator, Sergey Smolov “the Russian Master of Sports”. The Smolov Squat Routine is a Russian program broken down into phases, consisting of a total of 13 weeks.

It is considered one of the most difficult squat routines around, consisting of high frequency and high volume. Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days. Strength gains have been noted between 50–130 pounds (22–58 kg).

There is some controversy as to the origins of the Smolov program, famed coach Boris Sheiko has said that he has never heard of a coach named Smolov and that the program looks more like something created for a magazine.

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