Table Of Contents
Latest update [menu]
- 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.
Description [menu]
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 a year of weightlifting experience before attempting this advanced routine, you also must 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 injures, and 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 and backup / sync your progress. Never lose your work!
How to install Smolov - Russian Squat Routine APK for Android [menu]
Download Smolov - Russian Squat Routine APK file (com.vandersw.smolov_200054_34277472.apk) from SameAPK.com, then follow these steps:
Update Phone Settings
- Go to your phone Settings page
- Tap Security or Applications (varies with device)
- Check the Unknown Sources box
- Confirm with OK
Go to Downloads
- Open Downloads on your device by going to My Files or Files
- Tap the APK file you downloaded (com.vandersw.smolov_200054_34277472.apk)
- Tap Install when prompted, the APK file you downloaded will be installed on your device.
How to install Smolov - Russian Squat Routine APK on Windows 7/8/10 or MAC PC? [menu]
Download Smolov - Russian Squat Routine APK file(com.vandersw.smolov_200054_34277472.apk) from SameAPK.com to your PC (ex: /Users/xxx/Downloads/(com.vandersw.smolov_200054_34277472.apk)), then follow these steps:
Using Emulator:
- Download And Install one Emulator Softwares (Ex: Bluestacks, GenyMotion, NoxPlayer)
- Simple install APK on PC by drag and drop file com.vandersw.smolov_200054_34277472.apk on Emulator screen
Smolov - Russian Squat Routine APK Pros & Cons [menu]
Pros
- This app is safe, it's not require high risk permissions
- Compatible with 64-bit device (some android device and current Bluestacks)
Cons
- No best performance On PC (Windows, MAC) (because it's not exists X86 variant)
