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
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 08, 2025 02:40
- Last EditedSep 27, 2025 05:00
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!
Muscle Engagement
Front
Back
MuscleSet
Chest
50%
Triceps
30%
Front Delts
20%
