Smolov Bench Switch-In + Intense Cycle

by TIMOTHY L.

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

Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Aug 14, 2025 05:01
Last Edited
Aug 15, 2025 11:45

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

Bench Press (Barbell)

3 reps

50%

60%

Day 1

Bench Press (Barbell)

3 reps

50%

60%

Day 1

Bench Press (Barbell)

3 reps

4 reps

5 reps

65%

75%

85%

Day 1

Bench Press (Barbell)

4 reps

3 reps

4 reps

60%

70%

80%

90%

Day 1

Bench Press (Barbell)

3 reps

5 reps

60%

70%

80%

90%

Day 1

Bench Press (Barbell)

3 reps

4 reps

5 reps

70%

80%

90%

Day 1

Bench Press (Barbell)

3 reps

5 reps

4 reps

70%

80%

90%

95%

Day 2

Bench Press (Barbell)

3 reps

50%

60%

Day 2

Bench Press (Barbell)

3 reps

50%

60%

Day 2

Bench Press (Barbell)

3 reps

4 reps

3 reps

5 reps

60%

70%

80%

90%

85%

Day 2

Bench Press (Barbell)

3 reps

65%

75%

85%

90%

95%

Day 2

Bench Press (Barbell)

3 reps

60%

70%

80%

95%

Day 2

Bench Press (Barbell)

3 reps

70%

80%

95%

Day 2

Bench Press (Barbell)

4 reps

75%

85%

Day 3

Bench Press (Barbell)

3 reps

50%

60%

Day 3

Bench Press (Barbell)

3 reps

50%

60%

Day 3

Bench Press (Barbell)

4 reps

65%

70%

80%

Day 3

Bench Press (Barbell)

3 reps

4 reps

5 reps

65%

75%

85%

90%

Day 3

Bench Press (Barbell)

3 reps

65%

75%

85%

95%

Day 3

Bench Press (Barbell)

3 reps

4 reps

75%

90%

95%

Day 3

Bench Press (Barbell)

1 reps

RPE 10

Day 1

Bench Press (Barbell)

5 Sets

3 Reps

50%

60%

Day 3

Bench Press (Barbell)

5 Sets

3 Reps

50%

60%

Day 2

Bench Press (Barbell)

5 Sets

3 Reps

50%

60%