Program Description
**Smolov Bench Switch-In + Intense Cycle** is a 7-week powerlifting program designed to maximize your bench press strength through a structured and intense training regimen. With 21 training days, you'll focus primarily on the barbell bench press, utilizing varying intensities based on your one-rep max (1RM) to ensure progressive overload. This program emphasizes both volume and intensity, pushing your limits while allowing for adequate recovery. Get ready to elevate your bench press performance and achieve new personal bests!
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedAug 14, 2025 05:01
- Last EditedAug 26, 2025 06:51
Summary
Elevate your bench press game with the Smolov Bench Switch-In + Intense Cycle, a focused 7-week program designed for serious lifters. Training three days a week, you'll progressively increase intensity, targeting your 1RM to maximize strength gains. Each session emphasizes the barbell bench press, ensuring you build muscle in your chest, triceps, and front delts. Perfect for those ready to push their limits in a garage gym setting, this program will transform your upper body strength and confidence. Get ready to crush your goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
50%
Triceps
30%
Front Delts
20%
