Smolov Bench Switch-In + Intense Cycle

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Intense Week 9

Percentages are to be based off your newly acquired 1RM from week 6. Reduce if consistently failing.

50/60% of the new 1RM to concentrate on the speed of your bottom-out.

Intense Week 10

Intense Week 11

Intense Week 12

To rest, stretch, and prepare for your 1RM test.

Taper Week 13

Build to 1RM

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