Smolov Jr. Bench Program (with auxiliary exercises)

by Benchman

Program Description

If you experience pain in your joints, please stop the program and rest.

Program Overview

Level
Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
120 minutes
Created
Aug 30, 2025 12:52
Last Edited
Aug 30, 2025 01:44

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

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

Day 1

1

Bench Press (Barbell)

6

6 reps

70%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 8

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 1

1

Bench Press (Barbell)

6

6 reps

70%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 10

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 1

1

Bench Press (Barbell)

6

6 reps

70%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 8

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 2

1

Bench Press (Barbell)

7

5 reps

75%

2

Barbell Row

5

5 reps

RPE 10

3

Tricep Pushdown (Cable)

5

5 reps

RPE 10

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 2

1

Bench Press (Barbell)

7

5 reps

75%

2

Tricep Pushdown (Cable)

5

5 reps

RPE 10

3

Dip (Bodyweight)

5

AMRAP

RPE 10

4

Barbell Row

1

-

Day 2

1

Bench Press (Barbell)

7

5 reps

75%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 8

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 3

1

Bench Press (Barbell)

8

4 reps

80%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 8

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 3

1

Bench Press (Barbell)

8

4 reps

80%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 10

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 3

1

Bench Press (Barbell)

8

4 reps

80%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 8

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 4

1

Bench Press (Barbell)

10

3 reps

85%

2

Dip (Bodyweight)

5

AMRAP

RPE 10

3

Tricep Pushdown (Cable)

5

5 reps

RPE 8

4

Barbell Row

5

5 reps

RPE 8

Day 4

1

Bench Press (Barbell)

10

3 reps

85%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 8

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 4

1

Bench Press (Barbell)

10

3 reps

85%

2

Barbell Row

5

5 reps

RPE 8

3

Tricep Pushdown (Cable)

5

5 reps

RPE 8

4

Dip (Bodyweight)

5

AMRAP

RPE 10

Day 2

1

Bench Press (Barbell)

7 Sets

5 Reps

75%

2

Barbell Row

5 Sets

5 Reps

@10

3

Tricep Pushdown (Cable)

5 Sets

5 Reps

@10

4

Dip (Bodyweight)

5 Sets

AMRAP

@10

Day 4

1

Bench Press (Barbell)

10 Sets

3 Reps

85%

2

Dip (Bodyweight)

5 Sets

AMRAP

@10

3

Tricep Pushdown (Cable)

5 Sets

5 Reps

@8

4

Barbell Row

5 Sets

5 Reps

@8

Day 1

1

Bench Press (Barbell)

6 Sets

6 Reps

70%

2

Barbell Row

5 Sets

5 Reps

@8

3

Tricep Pushdown (Cable)

5 Sets

5 Reps

@8

4

Dip (Bodyweight)

5 Sets

AMRAP

@10

Day 3

1

Bench Press (Barbell)

8 Sets

4 Reps

80%

2

Barbell Row

5 Sets

5 Reps

@8

3

Tricep Pushdown (Cable)

5 Sets

5 Reps

@8

4

Dip (Bodyweight)

5 Sets

AMRAP

@10