Smolov Jr. Bodyweight™
A bodyweight adaptation of the Smolov Jr. structure — high-frequency bodyweight training with no barbell.
Smolov Jr. Bodyweight adapts the high-frequency Smolov Jr. structure for athletes training without a barbell. Three to four sessions a week of progressive bodyweight squats, push-ups, pull-ups, and core work, organized into a short calculated cycle that builds strength and work capacity on the same progression logic as the barbell programs. It is a complete bodyweight strength program — building pull-up strength, push-up strength, and full-body conditioning without a barbell.
Built on the same progression philosophy that has made Smolov one of the world's best-known specialization systems — adapted as a bodyweight Smolov program for athletes training without a barbell.
3 phases, one progression
Base
Establish high-frequency bodyweight volume.
Three to four sessions a week of progressive bodyweight squats, push-ups, pull-ups, and core, adding reps each session.
Ramp
Increase reps and add intensity.
Rep targets climb across each movement; tempo and harder variations add intensity without added load.
Test
Test bodyweight strength limits.
Max-rep sets on each movement, then recovery and a re-test to measure progress.
Every week mapped
See exactly how training volume progresses from week one through testing week, including session frequency and the focus of every phase.
| Wk | Phase | Sessions | Focus |
|---|---|---|---|
| 1 | Base | 3 | 3×8–12 bodyweight squat, push-up, pull-up, core |
| 2 | Base | 4 | 4×10–12 — add a session and reps |
| 3 | Ramp | 4 | 4×12–15 — harder variations, climb reps |
| 4 | Test | 3 | Max-rep test sets, then re-test |
Sample Training Week
Illustrative daily sessions for one week of Smolov Jr. Bodyweight™. Actual sets, reps, and percentages are calculated from your one-rep max inside the app.
Bodyweight Squat
Push-up
Pull-up + Core
Full Bodyweight Circuit
Inside the app, every working set is computed from your current one-rep max, rest timers run per session, and each set logs to your training calendar — no manual percentage math.
Explore the full lineup
Foundation 5×5
Ongoing · 3 days / week
Tiered Strength Progression
Ongoing cycles · 3–4 days / week
Training Max Foundation
Ongoing cycles · 3 days / week
Training Max Four-Day
Ongoing cycles · 4 days / week
Texas Method
Ongoing · 3 days / week
Training Max Volume
Ongoing · 5 days / week
Smolov Jr.
3–4 weeks · 4 days / week
Russian Squat Routine
6 weeks · 3 days / week
Smolov Peak Adaptation
13 weeks · 4 days / week
Classic Full Smolov
13 weeks · 4 days / week
Athletics: Prepare
8 weeks · 3 required + optional 4th
Athletics: Build
12 weeks · 3 required + optional 4th
Athletics: Sharpen
12 weeks · 3 required + optional 4th
Rep Builder 10
10 weeks · 2–6 days / week
SBD Foundation
4 weeks · 3 days / week
SBD Volume
4 weeks · 3 days / week
SBD Strength
4 weeks · 3 days / week
SBD Peak
4 weeks · Variable
Return to Training
3 weeks · 3–4 days / week
Pull-Up 50
40 weeks · 3–4 days / week