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Smolov - Russian Squat Routine 2.0.5

32.7 MB / 10K+ Downloads / Rating 4.0 - 71 reviews


See previous versions

Smolov - Russian Squat Routine, developed and published by Vandersoft, has released its latest version, 2.0.5, on 2017-05-24. This app falls under the Health & Fitness category on the Google Play Store and has achieved over 10000 installs. It currently holds an overall rating of 4.0, based on 71 reviews.

Smolov - Russian Squat Routine APK available on this page is compatible with all Android devices that meet the required specifications (Android 4.1+). It can also be installed on PC and Mac using an Android emulator such as Bluestacks, LDPlayer, and others.

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App Screenshot

App Screenshot

App Details

Package name: com.vandersw.smolov

Updated: 8 years ago

Developer Name: Vandersoft

Category: Health & Fitness

New features: Show more

App Permissions: Show more

Installation Instructions

This article outlines two straightforward methods for installing Smolov - Russian Squat Routine on PC Windows and Mac.

Using BlueStacks

  1. Download the APK/XAPK file from this page.
  2. Install BlueStacks by visiting http://bluestacks.com.
  3. Open the APK/XAPK file by double-clicking it. This action will launch BlueStacks and begin the application's installation. If the APK file does not automatically open with BlueStacks, right-click on it and select 'Open with...', then navigate to BlueStacks. Alternatively, you can drag-and-drop the APK file onto the BlueStacks home screen.
  4. Wait a few seconds for the installation to complete. Once done, the installed app will appear on the BlueStacks home screen. Click its icon to start using the application.

Using LDPlayer

  1. Download and install LDPlayer from https://www.ldplayer.net.
  2. Drag the APK/XAPK file directly into LDPlayer.

If you have any questions, please don't hesitate to contact us.

App Rating

4.0
Total 71 reviews

Reviews

4 ★, on 2020-05-27
Super simple almost to simple. Need a little more info. Warm up sets? Recommendations lunge days are very vague as well.

4 ★, on 2018-09-28
Good app, straight forward enough. Make you pay for the last week of training rep and % schemes.. kind of weak considering you can just put this info into the online calculator. Otherwise cool app.

4 ★, on 2019-04-24
Only real flaw I've found is the Lunge weights. Way too high. But that is not a huge problem. Besides that the app works well, is easy to navigate and does what its supposed to.

3 ★, on 2020-05-19
A good guide for Smolov Jr training.

2 ★, on 2018-11-22
Introductory phase lunge part is wrong. No way 1rm 85% lunges.

5 ★, on 2020-01-13
Just what you need if you want to build some decent legs

Previous Versions

Smolov - Russian Squat Routine 2.0.5
2017-05-24 / 32.7 MB / Android 4.1+

Smolov - Russian Squat Routine 2.0.5
2023-12-04 / 28.9 MB / Android 4.1+

About this app

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!

New features

- 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.

App Permissions

Allows applications to open network sockets.
Allows using PowerManager WakeLocks to keep processor from sleeping or screen from dimming.
Allows applications to access information about networks.
Allows access to the list of accounts in the Accounts Service.
Allows access to the vibrator.
Allows an application to write to external storage.
Allows an application to receive the ACTION_BOOT_COMPLETED that is broadcast after the system finishes booting.
Allows applications to access information about Wi-Fi networks.
Allows an application to read from external storage.