STRENGTH · PROGRAMMING
Smolov / Sheiko / Texas Method Cycles
Generate full Smolov base, Sheiko #29, or Texas Method cycles from a single 1RM input.
Result
Weekly Volume Across the Cycle
Working reps per week across the selected cycle.
Smolov Base · Week 1
Volume: 136 reps · avg 77% 1RM
| Day | Working sets |
|---|---|
| Mon | 4×9 @ 105 kg (70%) |
| Wed | 5×7 @ 112.5 kg (75%) |
| Fri | 7×5 @ 120 kg (80%) |
| Sat | 10×3 @ 127.5 kg (85%) |
Smolov Base · Week 2
Volume: 136 reps · avg 82% 1RM
| Day | Working sets |
|---|---|
| Mon | 4×9 @ 112.5 kg (75%) |
| Wed | 5×7 @ 120 kg (80%) |
| Fri | 7×5 @ 127.5 kg (85%) |
| Sat | 10×3 @ 135 kg (90%) |
Smolov Base · Week 3
Volume: 136 reps · avg 81% 1RM
| Day | Working sets |
|---|---|
| Mon | 4×9 @ 105 kg (70%) |
| Wed | 5×7 @ 120 kg (80%) |
| Fri | 7×5 @ 127.5 kg (85%) |
| Sat | 10×3 @ 135 kg (90%) |
Smolov Base · Week 4 (taper / test)
Volume: 27 reps · avg 71% 1RM
| Day | Working sets |
|---|---|
| Mon | 3×5 @ 97.5 kg (65%) |
| Wed | 3×3 @ 112.5 kg (75%) |
| Fri | 1×2 @ 135 kg (90%) |
| Sat | 1×1 @ 150 kg (100%) |
How to use it
- Open Smolov / Sheiko / Texas Method Cycles and enter your current baseline accurately.
- Adjust one variable at a time so changes are easy to interpret.
- Review the headline output first, then inspect supporting metrics.
- Run at least one conservative and one aggressive scenario.
- Use outputs to set your next training or nutrition action for the week.
- Save or share this setup if you want to revisit it later, then check one easier and one harder version before you change your plan.
Questions people usually ask
What is Smolov / Sheiko / Texas Method Cycles best used for?
Smolov / Sheiko / Texas Method Cycles helps you generate full smolov base, sheiko #29, or texas method cycles from a single 1rm input. so you can turn estimates into practical next steps.
How do I avoid misleading results?
Use realistic baseline inputs, run multiple scenarios, and update assumptions as your training, recovery, or nutrition changes.
Is this medical advice?
No. Outputs are general planning estimates and do not replace professional medical guidance.
Is this free and private?
Yes. Tools run client-side in your browser with no signup.
Formula
See the math
The underlying formula with variables defined, derivation shown, and a worked example with units.
Related Resources
Learn the decision before you act
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How To Use
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Step-by-step guide for the Smolov / Sheiko / Texas Method Cycles: inputs, interpretation, and reproducibility tips.
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