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

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Please add 2.5kg to 75%. 
Dips can also be done with weights.

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Dip (Bodyweight)

Please add 2.5kg to 70%. 
Dips can also be done with weights.

Please add 5kg to 80%. 
Dips can also be done with weights.

Chest Fly (Cable)

Please add 5kg to 75%. 
Dips can also be done with weights.

Please add 2.5kg to 80%. 
Dips can also be done with weights.

Military Press (Barbell)

Please add 5kg to 70%. 
Dips can also be done with weights.

Please add 12.5kg to 70%. 
Dips can also be done with weights.

Sling Shot Bench Press (Barbell)

Please add 2.5kg to 90%. 
Dips can also be done with weights.

Please add 12.5kg to 80%. 
Dips can also be done with weights.

Please add 12.5kg to 75%. 
Dips can also be done with weights.

Please add 15kg to 80%. 
Dips can also be done with weights.

Please add 15kg to 75%. 
Dips can also be done with weights.

Please add 15kg to 70%. 
Dips can also be done with weights.

Please add 17.5kg to 70%. 
Dips can also be done with weights.

Please add 17.5kg to 75%. 
Dips can also be done with weights.

Please add 17.5kg to 80%. 
Dips can also be done with weights.

Please add 17.5kg to 90%. 
Dips can also be done with weights.


Please add 15kg to 90%. 
Dips can also be done with weights.

Please add 12.5kg to 90%. 
Dips can also be done with weights.

Please add 5kg to 90%. 
Dips can also be done with weights.

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