Smolov Jr. Bench Program

by Benchman

Program Description

Unleash your bench press potential with the Smolov Jr. Bench Program, a rigorous 3-week training plan designed specifically for advanced lifters. Committing to 12 sessions per week, you'll tackle high-volume workouts that progressively increase intensity, focusing on the barbell bench press to build explosive power and strength. With each workout lasting around 120 minutes, prepare to push your limits and achieve new personal records. Equip yourself with a full gym and get ready to elevate your bench game to the next level!

Program Overview

Level
Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
120 minutes
Created
Aug 30, 2025 10:05
Last Edited
Aug 30, 2025 12:51

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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

Day 1

Bench Press (Barbell)

6 reps

70%

Day 1

Bench Press (Barbell)

6 reps

70%

Day 1

Bench Press (Barbell)

6 reps

70%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 3

Bench Press (Barbell)

4 reps

80%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 4

Bench Press (Barbell)

3 reps

85%

Day 1

Bench Press (Barbell)

6 Sets

6 Reps

70%

Day 2

Bench Press (Barbell)

7 Sets

5 Reps

75%

Day 3

Bench Press (Barbell)

8 Sets

4 Reps

80%

Day 4

Bench Press (Barbell)

10 Sets

3 Reps

85%