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
- LevelAdvanced
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedSep 02, 2025 11:14
- Last EditedSep 06, 2025 10:31
Summary
Unlock your bench press potential with the Smolov Jr. Bench Program, an 18-week journey designed for serious lifters. This program spans four days a week, focusing on progressive overload with barbell bench presses, tricep pushdowns, and bodyweight dips to build strength and muscle. Each session is meticulously crafted to push your limits, ensuring you make consistent gains in both power and endurance. Get ready to elevate your bench press game and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
47.4%
Chest
38%
Front Delts
14.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
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