Smolov Jr Bench Press Program

by Sheik Mohammed Hashim. S

24 athletes joined

4.0

(1 rating)

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
Apr 08, 2025 02:40
Last Edited
Jun 22, 2025 04:12

Summary

Unleash your bench press potential with the Smolov Jr Bench Press Program! This intensive 4-week plan is designed for dedicated lifters, featuring four sessions per week that progressively ramp up in intensity. Each workout focuses on the barbell bench press, with targeted sets and reps to build strength and muscle in your chest. Perfect for at-home training, this program challenges you to increase your weights incrementally, ensuring consistent gains. Get ready to push your limits and elevate your bench press game!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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%