Smolov Jr Bench Press Program

by Jessica Nguyen

Program Description

Increase your bench press by 10-20kg depending on your experience as a lifter. Do not run this program more than once or twice a year to avoid injury.

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
At Home
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 31, 2025 08:33
Last Edited
May 31, 2025 08:33

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

6 reps

70%

Day 1

Bench Press (Barbell)

6 reps

70%

Day 1

Bench Press (Barbell)

6 reps

70%

Day 1

Bench Press (Barbell)

1 reps

Day 2

Bench Press (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 1

Bench Press (Barbell)

6 Sets

6 Reps

70%

Day 2

Bench Press (Barbell)

7 Sets

5 Reps

75%

Day 3

Bench Press (Barbell)

8 Sets

4 Reps

80%

Day 4

Bench Press (Barbell)

10 Sets

3 Reps

85%