Smolov full thirteen-week squat cycle
Thirteen weeks of squat build frequent volume, test a new max, then move through speed work and heavier peaking.
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Maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | |
| 2 | day 1 | day 2 | day 3 | |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
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| 10 | day 1 | day 2 | day 3 | |
| 11 | day 1 | day 2 | day 3 | |
| 12 | day 1 | day 2 | day 3 | |
| 13 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Train introduction, base and intense squat work in order. In Base, add exactly 20 lb, then 30 lb, above the initial percentage weights. Test after Base and choose the new maximum before intense work. Plan Switching yourself: train three times a week and choose movements, sets, reps and intensity for every workout, as well as its end point. Plan test attempts and stopping limits before lifting. Decide on any change of movement or training dates before making it.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Smolov full thirteen-week squat cycle in Catalyst
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