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Smolov Jr bench program

by 小林耕大

Program Description

To progress your bench using the smolov jr program and also doing accessories on off days. Keep off day relatively low effort to focus on bench press.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2025 03:01
  • Last Edited
    Aug 03, 2025 03:25

Summary

Elevate your bench press game with the Smolov Jr. Bench Program, a focused 3-week training regimen designed for serious lifters. Committing to five days a week, you'll progressively increase your intensity, pushing your limits with barbell bench presses that target your chest, triceps, and front delts. Each session is meticulously crafted to build strength and endurance, ensuring you maximize your gains. Perfect for those ready to take their bench press to the next level in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Chest
22.4%
Triceps
13.4%
Quadriceps
11%
Upper Back
9.6%
Front Delts
9%
Lats
7.8%
Hamstrings
7.5%
Glutes
6.9%
Biceps
3.6%
Rear Delts
3%
Lower Back
2.4%
Abs
1.8%
Adductors
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 7
2
Seated Row (Machine)
2
10 reps
RPE 7
3
Rear Delt Fly (Machine)
2
10 reps
RPE 7
4
T-Bar Row
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 7
2
Seated Row (Machine)
2
10 reps
RPE 7
3
Rear Delt Fly (Machine)
2
10 reps
RPE 7
4
T-Bar Row
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 7
2
Seated Row (Machine)
2
10 reps
RPE 7
3
Rear Delt Fly (Machine)
2
10 reps
RPE 7
4
T-Bar Row
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Leg Extension
2
12 reps
RPE 7
4
Hamstring Curl
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 7
4
Hamstring Curl
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 7
4
Hamstring Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
90%
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
6 Reps
70%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
Day 5
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
Day 2
1
Lat Pulldown
2 Sets
10 Reps
@7
2
Seated Row (Machine)
2 Sets
10 Reps
@7
3
Rear Delt Fly (Machine)
2 Sets
10 Reps
@7
4
T-Bar Row
2 Sets
10 Reps
@7
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
Leg Extension
2 Sets
12 Reps
@7
4
Hamstring Curl
2 Sets
12 Reps
@7