All Things Gym

Smolov Jr. – 531 Excel Spreadsheet

Mogwoggle on reddit  put together a really nice spreadsheet that combines the Smolov Jr. and  5/3/1 into one program.

I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload week, in case you wanted to give it a go as well.

531 Smolov JR Spreadsheet

If you are not familiar with the Smolov JR. system, it looks like the following.
Also read the Smolov Squat Routine FAQ.

Smolov Jr. – Intensity Sets/Reps




Smolov Jr. – 531 Excel Spreadsheet is a post by Gregor Winter from All Things Gym.

Other articles