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Smolov Jr. Bench 6week (ultra-advanced hard ver) (1)

by Benchman

Program Description

Improvement of the 1RM in bench press. Please use the sling shot for only 4〜6 weeks.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 01, 2025 12:38
  • Last Edited
    Sep 01, 2025 06:46

Summary

Unleash your strength with the Smolov Jr. Bench program, designed for ultra-advanced lifters ready to push their limits over 6 weeks. This intense 4-day-a-week regimen focuses on the bench press, incorporating essential accessory lifts like barbell rows and dips to enhance overall upper body power. Each session is meticulously structured to optimize your performance, ensuring you make significant gains in strength and muscle definition. Get ready to elevate your bench press and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
32.5%
Chest
26.8%
Front Delts
17.5%
Upper Back
11.9%
Lats
6.8%
Middle Delts
4.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Tricep Pushdown (Cable)
5
5 reps
RPE 10
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
5
5 reps
RPE 8
3
Tricep Pushdown (Cable)
5
5 reps
RPE 8
4
Dip (Bodyweight)
5
AMRAP
RPE 10
5
Chest Fly (Cable)
5
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 10
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Tricep Pushdown (Cable)
5
5 reps
RPE 10
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 8
3
Tricep Pushdown (Cable)
5
5 reps
RPE 8
4
Dip (Bodyweight)
5
AMRAP
RPE 10
5
Chest Fly (Cable)
5
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 10
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 10
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 10
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Tricep Pushdown (Cable)
5
5 reps
RPE 10
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Tricep Pushdown (Cable)
5
5 reps
RPE 8
4
Dip (Bodyweight)
5
AMRAP
RPE 10
5
Chest Fly (Cable)
5
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Tricep Pushdown (Cable)
5
5 reps
RPE 8
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
Barbell Row
5
5 reps
RPE 8
3
Tricep Pushdown (Cable)
5
5 reps
RPE 8
4
Dip (Bodyweight)
5
AMRAP
RPE 10
5
Chest Fly (Cable)
5
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
10
2 reps
90%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
10
2 reps
90%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
10
2 reps
90%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Barbell Row
5 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
5 Sets
3-5 Reps
@8-9.5
4
Military Press (Barbell)
5 Sets
5 Reps
@10
5
Tricep Pushdown (Cable)
5 Sets
5 Reps
@8
6
Dip (Bodyweight)
5 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Barbell Row
5 Sets
5 Reps
@10
3
Incline Bench Press (Dumbbell)
5 Sets
3-5 Reps
@8-9.5
4
Military Press (Barbell)
5 Sets
5 Reps
@10
5
Tricep Pushdown (Cable)
5 Sets
5 Reps
@10
6
Dip (Bodyweight)
5 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Barbell Row
5 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
5 Sets
3-5 Reps
@8-9.5
4
Military Press (Barbell)
5 Sets
5 Reps
@10
5
Tricep Pushdown (Cable)
5 Sets
5 Reps
@8
6
Dip (Bodyweight)
5 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
10 Sets
2 Reps
90%
2
Barbell Row
5 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
5 Sets
3-5 Reps
@8-9.5
4
Military Press (Barbell)
5 Sets
5 Reps
@10
5
Tricep Pushdown (Cable)
5 Sets
5 Reps
@8
6
Dip (Bodyweight)
5 Sets
AMRAP
@10