Smolov Jr. Bench 6week (Beginner Ver.)

by Benchman

Program Description

This is a program specifically focused on increasing your 1RM in bench press. If you experience any pain in your joints, please stop the program and rest.

Program Overview

Level
Advanced
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
120 minutes
Created
Sep 01, 2025 12:31
Last Edited
Sep 01, 2025 06:46

Summary

Unlock your potential with the Smolov Jr. Bench program, designed specifically for beginners looking to elevate their bench press game over 6 weeks. Committing to 4 days a week, this program focuses on building strength through targeted barbell exercises, including the classic Bench Press and Close Grip variations, alongside Pendlay Rows for balanced upper body development. Each session is structured to gradually increase intensity, ensuring you push your limits safely and effectively. Get ready to transform your bench press and build a solid foundation for your lifting journey!

Muscle Engagement

Front

Back

MuscleSet

Chest

37%

Triceps

22.2%

Front Delts

14.8%

Upper Back

13%

Lats

7.8%

Abs

5.2%

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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

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

6 reps

70%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 1

Bench Press (Barbell)

6 reps

70%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 1

Bench Press (Barbell)

6 reps

70%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 1

Bench Press (Barbell)

6 reps

70%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 1

Bench Press (Barbell)

6 reps

70%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 1

Bench Press (Barbell)

6 reps

70%

Day 2

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 2

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 2

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 2

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 2

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 2

Bench Press (Barbell)

5 reps

75%

Day 3

Bench Press (Barbell)

4 reps

80%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 3

Bench Press (Barbell)

4 reps

80%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 3

Bench Press (Barbell)

4 reps

80%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 3

Bench Press (Barbell)

4 reps

80%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 3

Bench Press (Barbell)

4 reps

80%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 3

Bench Press (Barbell)

4 reps

80%

Day 4

Bench Press (Barbell)

2 reps

90%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 4

Bench Press (Barbell)

2 reps

90%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 4

Bench Press (Barbell)

2 reps

90%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 4

Bench Press (Barbell)

2 reps

90%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 4

Bench Press (Barbell)

2 reps

90%

Bench Press (Close Grip)

5 reps

80%

Pendlay Row

4 reps

RPE 7-8

Day 4

Bench Press (Barbell)

2 reps

90%

Day 1

Bench Press (Barbell)

6 Sets

6 Reps

70%

Bench Press (Close Grip)

5 Sets

5 Reps

80%

Pendlay Row

5 Sets

4 Reps

@7-8

Day 2

Bench Press (Barbell)

7 Sets

5 Reps

75%

Bench Press (Close Grip)

5 Sets

5 Reps

80%

Pendlay Row

5 Sets

4 Reps

@7-8

Day 3

Bench Press (Barbell)

8 Sets

4 Reps

80%

Bench Press (Close Grip)

5 Sets

5 Reps

80%

Pendlay Row

5 Sets

4 Reps

@7-8

Day 4

Bench Press (Barbell)

10 Sets

2 Reps

90%

Bench Press (Close Grip)

5 Sets

5 Reps

80%

Pendlay Row

5 Sets

4 Reps

@7-8