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
- LevelAdvanced
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout120 minutes
- CreatedAug 30, 2025 10:05
- Last EditedAug 31, 2025 08:54
Summary
Elevate your bench press game with the Smolov Jr. Bench Program, a focused 3-week training plan designed to boost your strength and power. Committing to four days a week, you'll progressively increase your intensity, starting at 70% of your max and working up to 85% by the end of the program. Each session emphasizes the barbell bench press, targeting your chest, triceps, and front delts for maximum muscle engagement. Get ready to push your limits and achieve new personal records!
Muscle Engagement
Front
Back
MuscleSet
Chest
50%
Triceps
30%
Front Delts
20%
