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Smolov Powerbuilding Bench Program

by Benchman
1 athletes joined

Program Description

This program consists of 4 weeks of strength building and 4 weeks of hypertrophy, totaling 8 weeks. By repeating this program, you can efficiently increase the one-rep max weight of the bench press.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 03, 2025 09:20
  • Last Edited
    Sep 18, 2025 08:24

Summary

Unleash your strength with the Smolov Powerbuilding Bench Program, an intensive 8-week journey designed for serious lifters. This program spans three days a week, focusing on heavy barbell movements like the Bench Press, Push Press, and JM Press, all aimed at building explosive power and muscle mass. With a structured approach to intensity and volume, you'll push your limits while targeting key muscle groups including the chest, triceps, and shoulders. Get ready to elevate your bench press and transform your upper body strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.4%
Chest
16.3%
Quadriceps
12.2%
Front Delts
10.2%
Middle Delts
10.2%
Upper Back
10.2%
Lats
8.2%
Hamstrings
6.1%
Glutes
4.1%
Abductors
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
80%
2
Push Press (Barbell)
6
5 reps
80%
3
JM Press
6
5 reps
80%
4
Barbell Row
6
5 reps
80%
5
Leg Press (45 Degrees)
6
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
80%
2
Push Press (Barbell)
6
5 reps
80%
3
JM Press
6
5 reps
80%
4
Barbell Row
6
5 reps
80%
5
Leg Press (45 Degrees)
6
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
80%
2
Push Press (Barbell)
6
5 reps
80%
3
JM Press
6
5 reps
80%
4
Barbell Row
6
5 reps
80%
5
Leg Press (45 Degrees)
6
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
80%
2
Push Press (Barbell)
6
5 reps
80%
3
JM Press
6
5 reps
80%
4
Barbell Row
6
5 reps
80%
5
Leg Press (45 Degrees)
6
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
10 reps
70%
2
Push Press (Barbell)
6
10 reps
70%
3
JM Press
6
10 reps
70%
4
Barbell Row
6
10 reps
70%
5
Leg Press (45 Degrees)
6
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
10 reps
70%
2
Push Press (Barbell)
6
10 reps
70%
3
JM Press
6
10 reps
70%
4
Barbell Row
6
10 reps
70%
5
Leg Press (45 Degrees)
6
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
10 reps
70%
2
Push Press (Barbell)
6
10 reps
70%
3
JM Press
6
10 reps
70%
4
Barbell Row
6
10 reps
70%
5
Leg Press (45 Degrees)
6
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
10 reps
70%
2
Push Press (Barbell)
6
10 reps
70%
3
JM Press
6
10 reps
70%
4
Barbell Row
6
10 reps
70%
5
Leg Press (45 Degrees)
6
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
85%
2
Push Press (Barbell)
8
3 reps
85%
3
JM Press
8
3 reps
85%
4
Barbell Row
8
3 reps
85%
5
Leg Press (45 Degrees)
8
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
85%
2
Push Press (Barbell)
8
3 reps
85%
3
JM Press
8
3 reps
85%
4
Barbell Row
8
3 reps
85%
5
Leg Press (45 Degrees)
8
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
85%
2
Push Press (Barbell)
8
3 reps
85%
3
JM Press
8
3 reps
85%
4
Barbell Row
8
3 reps
85%
5
Leg Press (45 Degrees)
8
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
85%
2
Push Press (Barbell)
8
3 reps
85%
3
JM Press
8
3 reps
85%
4
Barbell Row
8
3 reps
85%
5
Leg Press (45 Degrees)
8
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
75%
2
Push Press (Barbell)
8
8 reps
75%
3
JM Press
8
8 reps
75%
4
Barbell Row
8
8 reps
75%
5
Leg Press (45 Degrees)
8
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
75%
2
Push Press (Barbell)
8
8 reps
75%
3
JM Press
8
8 reps
75%
4
Barbell Row
8
8 reps
75%
5
Leg Press (45 Degrees)
8
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
75%
2
Push Press (Barbell)
8
8 reps
75%
3
JM Press
8
8 reps
75%
4
Barbell Row
8
8 reps
75%
5
Leg Press (45 Degrees)
8
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
75%
2
Push Press (Barbell)
8
8 reps
75%
3
JM Press
8
8 reps
75%
4
Barbell Row
8
8 reps
75%
5
Leg Press (45 Degrees)
8
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
Push Press (Barbell)
10
2 reps
90%
3
JM Press
10
2 reps
90%
4
Barbell Row
10
2 reps
90%
5
Leg Press (45 Degrees)
10
2 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
Push Press (Barbell)
10
2 reps
90%
3
JM Press
10
2 reps
90%
4
Barbell Row
10
2 reps
90%
5
Leg Press (45 Degrees)
10
2 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
Push Press (Barbell)
10
2 reps
90%
3
JM Press
10
2 reps
90%
4
Barbell Row
10
2 reps
90%
5
Leg Press (45 Degrees)
10
2 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
2 reps
90%
2
Push Press (Barbell)
10
2 reps
90%
3
JM Press
10
2 reps
90%
4
Barbell Row
10
2 reps
90%
5
Leg Press (45 Degrees)
10
2 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
80%
2
Push Press (Barbell)
10
6 reps
80%
3
JM Press
10
6 reps
80%
4
Barbell Row
10
6 reps
80%
5
Leg Press (45 Degrees)
10
6 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
80%
2
Push Press (Barbell)
10
6 reps
80%
3
JM Press
10
6 reps
80%
4
Barbell Row
10
6 reps
80%
5
Leg Press (45 Degrees)
10
6 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
80%
2
Push Press (Barbell)
10
6 reps
80%
3
JM Press
10
6 reps
80%
4
Barbell Row
10
6 reps
80%
5
Leg Press (45 Degrees)
10
6 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
80%
2
Push Press (Barbell)
10
6 reps
80%
3
JM Press
10
6 reps
80%
4
Barbell Row
10
6 reps
80%
5
Leg Press (45 Degrees)
10
6 reps
80%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
5 Reps
80%
2
Push Press (Barbell)
6 Sets
5 Reps
80%
3
JM Press
6 Sets
5 Reps
80%
4
Barbell Row
6 Sets
5 Reps
80%
5
Leg Press (45 Degrees)
6 Sets
5 Reps
80%
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
85%
2
Push Press (Barbell)
8 Sets
3 Reps
85%
3
JM Press
8 Sets
3 Reps
85%
4
Barbell Row
8 Sets
3 Reps
85%
5
Leg Press (45 Degrees)
8 Sets
3 Reps
85%
Day 3
1
Bench Press (Barbell)
10 Sets
2 Reps
90%
2
Push Press (Barbell)
10 Sets
2 Reps
90%
3
JM Press
10 Sets
2 Reps
90%
4
Barbell Row
10 Sets
2 Reps
90%
5
Leg Press (45 Degrees)
10 Sets
2 Reps
90%