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Smolov Jr. Bench Program 18 Weeks (1)

by Benchman

Program Description

Please increase by 2.5 kg for the first 2 to 3 weeks. For weeks 4 to 18, please increase by 2.5 kg every 2 to 3 weeks. Please take maximum care and caution to avoid injury. If you feel pain in your joints, please stop the program and rest.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 02, 2025 11:14
  • Last Edited
    Sep 02, 2025 12:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
47.4%
Chest
38%
Front Delts
14.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10