What does the Smolov / Sheiko / Texas Method Cycles calculate?

Methodology for the Smolov / Sheiko / Texas Method cycle generator: percentages, weekly structure, and citations.

What inputs does the Smolov / Sheiko / Texas Method Cycles require?

It takes the following inputs: one rm, cycle choice.

What does the Smolov / Sheiko / Texas Method Cycles return?

It returns: cycle, cycleName, oneRm, weeklyVolumeReps, totalWeeks, weeks.

Is the Smolov / Sheiko / Texas Method Cycles free to use?

Yes. It runs entirely client-side in your browser with no signup, and is also importable as an ES module engine for AI agents.

What category does the Smolov / Sheiko / Texas Method Cycles belong to?

Strength. See the methodology above for formulas, assumptions, and limitations.

Methodology: Smolov / Sheiko / Texas Method Cycles

Scope

Generates session-by-session percentage tables for three classic strength templates: Smolov base mesocycle, Sheiko #29 four-week intermediate cycle, and Mark Rippetoe's Texas Method. Each scales to a single squat 1RM input.

Formula

Smolov base (4 wk, M/W/F/Sa): 70%×4×9, 75%×5×7, 80%×7×5, 85%×10×3 in week 1, ramping by ~5% per session through week 3, then taper/test in week 4.

Sheiko #29: condensed 4-week intermediate with three squat sessions per week; warm-ups 50–60%, working 70–80%, light intensity day mid-week.

Texas Method: Mon volume 5×5 @ ~85% of 5RM, Wed recovery 2×5 @ 80% of Mon, Fri intensity 1×5 PR with a +2.5 kg/wk weekly bump.

Data sources

Smolov S.Y. — RPF training manuals (translated into English by Pavel Tsatsouline, Power to the People series). — The canonical Smolov base mesocycle volumes (Mon/Wed/Fri/Sat 4×9, 5×7, 7×5, 10×3).
Sheiko B. Powerlifting: Foundations and Methods. Russian Powerlifting Federation; 2007 (English ed. 2018). — The #29 plan and the family of Sheiko percentage cycles.
Rippetoe M, Baker A. Practical Programming for Strength Training. 2nd ed. The Aasgaard Co.; 2007. — Texas Method's volume / recovery / intensity weekly cycle.

Assumptions

The supplied 1RM is honest and recent (within 6 weeks).
Plate rounding is to 2.5 kg increments.
Smolov is squat-focused; the tool computes squat percentages even when you might apply Smolov-style volume to bench (Smolov Jr. variant) — that's outside scope.

Approximation range

These are programming templates, not measurements. Smolov base typically nets 15–25 kg on the squat over 4 weeks for trained intermediates, but recovery cost is high. Sheiko #29 produces 5–10 kg over 4 weeks. Texas Method projects 2.5 kg/week for 8–12 weeks before stalling.

Limitations

Does not generate accessory work, bench/deadlift days, or conditioning.
Smolov base is famously brutal and not appropriate for novices or anyone running concurrent endurance.
Smolov Jr., Sheiko #28/30/31, Madcow 5×5, and other variants are out of scope.

Reproducibility

Smolov base, week 1, Mon, 1RM 150 kg: 70% × 150 = 105 kg → snapped to 105 kg. 4 sets × 9 reps. Total = 36 working reps.

Change log

2026-05-08: methodology page first published.

Wendler 5/3/1 Planner — Lower-volume alternative to Smolov.
One-Rep Max Calculator — Estimate the 1RM you feed in.
Progressive Overload Planner — Generic linear progression.

Worked example

Computed by the same engine bundle served at /engines/smolov-sheiko-texas-cycles.js. Re-runnable: the values below are the literal output of compute(engineInput).

Input

tool: smolov_sheiko_texas_cycles
one_rm: 150
cycle_choice: smolov_base

Output

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","totalReps":136,"averageIntensity":82.16911764705883,"sessions":[{"day":"Mon","workingSets":"4×9 @ 75%","totalReps":36,"intensity":75,"weights":[{"percent":75,"kg":112.5,"sets":4,"reps":9}]},{"day":"Wed","workingSets":"5×7 @ 80%","totalReps":35,"intensity":80,"weights":[{"percent":80,"kg":120,"sets":5,"reps":7}]},{"day":"Fri","workingSets":"7×5 @ 85%","totalReps":35,"intensity":85,"weights":[{"percent":85,"kg":127.5,"sets":7,"reps":5}]},{"day":"Sat","workingSets":"10×3 @ 90%","totalReps":30,"intensity":90,"weights":[{"percent":90,"kg":135,"sets":10,"reps":3}]}]},{"weekNumber":3,"label":"Smolov Base · Week 3","totalReps":136,"averageIntensity":80.84558823529412,"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 @ 80%","totalReps":35,"intensity":80,"weights":[{"percent":80,"kg":120,"sets":5,"reps":7}]},{"day":"Fri","workingSets":"7×5 @ 85%","totalReps":35,"intensity":85,"weights":[{"percent":85,"kg":127.5,"sets":7,"reps":5}]},{"day":"Sat","workingSets":"10×3 @ 90%","totalReps":30,"intensity":90,"weights":[{"percent":90,"kg":135,"sets":10,"reps":3}]}]},{"weekNumber":4,"label":"Smolov Base · Week 4 (taper / test)","totalReps":27,"averageIntensity":71.48148148148148,"sessions":[{"day":"Mon","workingSets":"3×5 @ 65%","totalReps":15,"intensity":65,"weights":[{"percent":65,"kg":97.5,"sets":3,"reps":5}]},{"day":"Wed","workingSets":"3×3 @ 75%","totalReps":9,"intensity":75,"weights":[{"percent":75,"kg":112.5,"sets":3,"reps":3}]},{"day":"Fri","workingSets":"1×2 @ 90%","totalReps":2,"intensity":90,"weights":[{"percent":90,"kg":135,"sets":1,"reps":2}]},{"day":"Sat","workingSets":"1×1 @ 100%","totalReps":1,"intensity":100,"weights":[{"percent":100,"kg":150,"sets":1,"reps":1}]}]}]

FAQ

What does the Smolov / Sheiko / Texas Method Cycles calculate?: Methodology for the Smolov / Sheiko / Texas Method cycle generator: percentages, weekly structure, and citations.
What inputs does the Smolov / Sheiko / Texas Method Cycles require?: It takes the following inputs: one rm, cycle choice.
What does the Smolov / Sheiko / Texas Method Cycles return?: It returns: cycle, cycleName, oneRm, weeklyVolumeReps, totalWeeks, weeks.
Is the Smolov / Sheiko / Texas Method Cycles free to use?: Yes. It runs entirely client-side in your browser with no signup, and is also importable as an ES module engine for AI agents.
What category does the Smolov / Sheiko / Texas Method Cycles belong to?: Strength. See the methodology above for formulas, assumptions, and limitations.