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Smolov jr bench program plus hypetrophy BY (FisH) (1)

by fishh s
43 athletes joined

Program Description

Extreme intensity for fast strength gains Specifically.for.bench it's an old Soviet program I'm just adding hypetrophy for the rest of the muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 03, 2024 04:13
  • Last Edited
    May 01, 2025 10:23

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
20.7%
Triceps
14.6%
Front Delts
11.9%
Upper Back
11.2%
Lats
8.9%
Biceps
8%
Rear Delts
5.8%
Middle Delts
5.6%
Forearms
3.9%
Calves
2.5%
Hamstrings
2.4%
Quadriceps
1.9%
Glutes
1.5%
Adductors
0.8%
Abs
0.4%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
70%
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
5A
Lat Pulldown (Close Grip)
2
15 reps
RPE 9
5B
Straight Arm Pulldown
2
10 reps
RPE 9
6
Seated Row (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
70%
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
5A
Lat Pulldown (Close Grip)
2
15 reps
RPE 9
5B
Straight Arm Pulldown
2
10 reps
RPE 9
6
Seated Row (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
70%
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
5A
Lat Pulldown (Close Grip)
2
15 reps
RPE 9
5B
Straight Arm Pulldown
2
10 reps
RPE 9
6
Seated Row (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
5 reps
75%
2
Squat (Barbell)
3
1-7 reps
RPE 8
3
Single-Leg Leg Curl
2
12 reps
RPE 9
4
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
5 reps
75%
2
Squat (Barbell)
3
1-7 reps
RPE 8
3
Single-Leg Leg Curl
2
12 reps
RPE 9
4
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
5 reps
75%
2
Squat (Barbell)
3
1-7 reps
RPE 8
3
Single-Leg Leg Curl
2
12 reps
RPE 9
4
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
80%
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
80%
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
80%
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
85%
2
High Row
2
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
85%
2
High Row
2
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
85%
2
High Row
2
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9
Week 1
1 / 3 Weeks
Day 2
1
Bench Press (Paused)
7 Sets
5 Reps
75%
2
Squat (Barbell)
3 Sets
1-7 Reps
@8
3
Single-Leg Leg Curl
2 Sets
12 Reps
@9
4
Calf Raise (Leg Press)
4 Sets
15 Reps
@8.5
5
Hammer Curl
2 Sets
10 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Skull Crusher
3 Sets
12-20 Reps
@9.5
Day 3
1
Bench Press (Paused)
8 Sets
4 Reps
80%
2
Lateral Raise (Cable)
3 Sets
12 Reps
@9
3
Lateral Raise (Machine)
3 Sets
15 Reps
@9
4
Face Pull
4 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
6 Sets
6 Reps
70%
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@9.5
5A
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@9
5B
Straight Arm Pulldown
2 Sets
10 Reps
@9
6
Seated Row (Cable)
2 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
10 Sets
3 Reps
85%
2
High Row
2 Sets
10 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8.5
5
Seated Row (Cable)
2 Sets
10 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Wrist Curls
4 Sets
15 Reps
@9