Smolov Jr. Bench (with auxiliary exercises) 6week

by Benchman

2 athletes joined

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
Aug 31, 2025 09:03
Last Edited
Sep 01, 2025 11:57

Summary

Elevate your bench press game with the Smolov Jr. Bench program, designed to boost your strength and power over 6 intense weeks. Committing to four days a week, you'll tackle a structured regimen featuring the barbell bench press, along with auxiliary exercises like barbell rows and incline dumbbell presses, ensuring balanced muscle development. This program is perfect for lifters looking to push their limits and see measurable gains in their upper body strength. Get ready to transform your bench press and build a solid foundation for all your lifts!

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