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Smolov / Sheiko / Texas Method Cycles

Generate a Smolov base mesocycle, a Sheiko-style block or a Texas Method cycle from a single 1RM input.

Your numbers

Start from an example

Units
Cycle
1RM (kg)

Your current one-rep max for the lift (Smolov is a squat program).

Result

Week 1 working reps
136reps
Cycle
Smolov Base Mesocycle
Weeks
4

Working reps by week

Each bar is one week's working reps, stacked across the cycle.

Week 1
136 reps
Week 2
136 reps
Week 3
136 reps
Week 4
1 rep
0409 reps

Smolov Base · Week 1

136 working reps · average 77.2% of 1RM

  • Mon: 4×9 at 105 kg (70%)
  • Wed: 5×7 at 112.5 kg (75%)
  • Fri: 7×5 at 120 kg (80%)
  • Sat: 10×3 at 127.5 kg (85%)

Smolov Base · Week 2 (+10 kg)

136 working reps · average 83.8% of 1RM

  • Mon: 4×9 at 115 kg (77%)
  • Wed: 5×7 at 122.5 kg (82%)
  • Fri: 7×5 at 130 kg (87%)
  • Sat: 10×3 at 137.5 kg (92%)

Smolov Base · Week 3 (+15 kg)

136 working reps · average 87.2% of 1RM

  • Mon: 4×9 at 120 kg (80%)
  • Wed: 5×7 at 127.5 kg (85%)
  • Fri: 7×5 at 135 kg (90%)
  • Sat: 10×3 at 142.5 kg (95%)

Smolov Base · Week 4 (rest, then test)

1 working rep · average 100% of 1RM

  • Sat (test a new 1RM): 1×1 at 150 kg (100%)

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

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Use it from code

The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.

import { compute } from "https://aifithub.io/engines/smolov-sheiko-texas-cycles.js";

Input and output contract, TypeScript types and the guide for agents.