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Smolov Jr. Bench Program Plus JM and Overhead Pres

by Benchman

Program Description

Embark on a transformative 3-week journey with this high-intensity program designed to build strength and muscle definition. Comprising 12 training sessions, you'll engage in key lifts like the Bench Press, JM Press, and Overhead Press, targeting your chest, triceps, and shoulders. Each workout focuses on progressive overload, ensuring you push your limits while maintaining proper form. Get ready to elevate your performance and achieve your fitness goals with this structured approach!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 02, 2025 12:40
  • Last Edited
    Sep 02, 2025 12:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
35.5%
Chest
25.8%
Front Delts
19.4%
Middle Delts
16.1%
Abs
3.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
JM Press
6
6 reps
70%
3
Overhead Press (Barbell)
6
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
JM Press
6
6 reps
70%
3
Overhead Press (Barbell)
6
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
JM Press
6
6 reps
70%
3
Overhead Press (Barbell)
6
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
JM Press
7
5 reps
75%
3
Overhead Press (Barbell)
7
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
JM Press
7
5 reps
75%
3
Overhead Press (Barbell)
7
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
JM Press
7
5 reps
75%
3
Overhead Press (Barbell)
7
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
JM Press
8
4 reps
80%
3
Overhead Press (Barbell)
8
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
JM Press
8
4 reps
80%
3
Overhead Press (Barbell)
8
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
JM Press
8
4 reps
80%
3
Overhead Press (Barbell)
8
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
JM Press
10
2 reps
90%
3
Overhead Press (Barbell)
10
2 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
JM Press
10
2 reps
90%
3
Overhead Press (Barbell)
10
2 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
JM Press
10
2 reps
90%
3
Overhead Press (Barbell)
10
2 reps
90%
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
JM Press
6 Sets
6 Reps
70%
3
Overhead Press (Barbell)
6 Sets
6 Reps
70%
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
JM Press
7 Sets
5 Reps
75%
3
Overhead Press (Barbell)
7 Sets
5 Reps
75%
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
JM Press
8 Sets
4 Reps
80%
3
Overhead Press (Barbell)
8 Sets
4 Reps
80%
Day 4
1
Bench Press (Barbell)
10 Sets
2 Reps
90%
2
JM Press
10 Sets
2 Reps
90%
3
Overhead Press (Barbell)
10 Sets
2 Reps
90%