{
  "calculator": "smolov-sheiko-texas-cycles",
  "title": "Smolov / Sheiko / Texas Method Cycles",
  "site": "AI Fit Hub",
  "input": {
    "cycle_choice": "smolov_base",
    "one_rm": 150
  },
  "defaults_used": {},
  "result": {
    "cycle": "smolov_base",
    "cycleName": "Smolov Base Mesocycle",
    "oneRm": 150,
    "weeklyVolumeReps": 136,
    "totalWeeks": 4,
    "weeks": [
      {
        "weekNumber": 1,
        "label": "Smolov Base · Week 1",
        "totalReps": 136,
        "averageIntensity": 77.16911764705883,
        "sessions": [
          {
            "day": "Mon",
            "workingSets": "4×9 @ 70%",
            "totalReps": 36,
            "intensity": 70,
            "weights": [
              {
                "percent": 70,
                "kg": 105,
                "sets": 4,
                "reps": 9
              }
            ]
          },
          {
            "day": "Wed",
            "workingSets": "5×7 @ 75%",
            "totalReps": 35,
            "intensity": 75,
            "weights": [
              {
                "percent": 75,
                "kg": 112.5,
                "sets": 5,
                "reps": 7
              }
            ]
          },
          {
            "day": "Fri",
            "workingSets": "7×5 @ 80%",
            "totalReps": 35,
            "intensity": 80,
            "weights": [
              {
                "percent": 80,
                "kg": 120,
                "sets": 7,
                "reps": 5
              }
            ]
          },
          {
            "day": "Sat",
            "workingSets": "10×3 @ 85%",
            "totalReps": 30,
            "intensity": 85,
            "weights": [
              {
                "percent": 85,
                "kg": 127.5,
                "sets": 10,
                "reps": 3
              }
            ]
          }
        ]
      },
      {
        "weekNumber": 2,
        "label": "Smolov Base · Week 2 (+10 kg)",
        "totalReps": 136,
        "averageIntensity": 83.8357843137255,
        "sessions": [
          {
            "day": "Mon",
            "workingSets": "4×9 @ 76.7%",
            "totalReps": 36,
            "intensity": 76.66666666666667,
            "weights": [
              {
                "percent": 76.66666666666667,
                "kg": 115,
                "sets": 4,
                "reps": 9
              }
            ]
          },
          {
            "day": "Wed",
            "workingSets": "5×7 @ 81.7%",
            "totalReps": 35,
            "intensity": 81.66666666666667,
            "weights": [
              {
                "percent": 81.66666666666667,
                "kg": 122.5,
                "sets": 5,
                "reps": 7
              }
            ]
          },
          {
            "day": "Fri",
            "workingSets": "7×5 @ 86.7%",
            "totalReps": 35,
            "intensity": 86.66666666666669,
            "weights": [
              {
                "percent": 86.66666666666667,
                "kg": 130,
                "sets": 7,
                "reps": 5
              }
            ]
          },
          {
            "day": "Sat",
            "workingSets": "10×3 @ 91.7%",
            "totalReps": 30,
            "intensity": 91.66666666666667,
            "weights": [
              {
                "percent": 91.66666666666667,
                "kg": 137.5,
                "sets": 10,
                "reps": 3
              }
            ]
          }
        ]
      },
      {
        "weekNumber": 3,
        "label": "Smolov Base · Week 3 (+15 kg)",
        "totalReps": 136,
        "averageIntensity": 87.16911764705883,
        "sessions": [
          {
            "day": "Mon",
            "workingSets": "4×9 @ 80%",
            "totalReps": 36,
            "intensity": 80,
            "weights": [
              {
                "percent": 80,
                "kg": 120,
                "sets": 4,
                "reps": 9
              }
            ]
          },
          {
            "day": "Wed",
            "workingSets": "5×7 @ 85%",
            "totalReps": 35,
            "intensity": 85,
            "weights": [
              {
                "percent": 85,
                "kg": 127.5,
                "sets": 5,
                "reps": 7
              }
            ]
          },
          {
            "day": "Fri",
            "workingSets": "7×5 @ 90%",
            "totalReps": 35,
            "intensity": 90,
            "weights": [
              {
                "percent": 90,
                "kg": 135,
                "sets": 7,
                "reps": 5
              }
            ]
          },
          {
            "day": "Sat",
            "workingSets": "10×3 @ 95%",
            "totalReps": 30,
            "intensity": 95,
            "weights": [
              {
                "percent": 95,
                "kg": 142.5,
                "sets": 10,
                "reps": 3
              }
            ]
          }
        ]
      },
      {
        "weekNumber": 4,
        "label": "Smolov Base · Week 4 (rest, then test)",
        "totalReps": 1,
        "averageIntensity": 100,
        "sessions": [
          {
            "day": "Sat (test a new 1RM)",
            "workingSets": "1×1 @ 100%",
            "totalReps": 1,
            "intensity": 100,
            "weights": [
              {
                "percent": 100,
                "kg": 150,
                "sets": 1,
                "reps": 1
              }
            ]
          }
        ]
      }
    ]
  },
  "provenance": {
    "run": "https://aifithub.io/api/run/smolov-sheiko-texas-cycles?cycle_choice=smolov_base&one_rm=150",
    "page": "https://aifithub.io/smolov-sheiko-texas-cycles/",
    "methodology": "https://aifithub.io/methodology/smolov-sheiko-texas-cycles/",
    "contract": "https://aifithub.io/contracts/smolov-sheiko-texas-cycles.json",
    "engine": "https://aifithub.io/engines/smolov-sheiko-texas-cycles.js",
    "engine_sha256": "6531814f452e76d7af2f8a7b3daf52029f23cd6bab12b2a6208bad28328a4298",
    "build": "9e8a56a16bda662ba90601b49561a2b176e9c379"
  },
  "disclaimer": "General fitness estimates — not medical advice.",
  "license": "https://creativecommons.org/licenses/by/4.0/",
  "cite": "AI Fit Hub, Smolov / Sheiko / Texas Method Cycles (engine 6531814f452e), https://aifithub.io/api/run/smolov-sheiko-texas-cycles?cycle_choice=smolov_base&one_rm=150"
}