logo
BoostcampPNG

Smolov Powerbuilding Bench Program

by Benchman

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 04, 2025 12:52
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%
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
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
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
Leg Press (45 Degrees)
10
2 reps
90%
5
Barbell Row
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
Leg Press (45 Degrees)
10
2 reps
90%
5
Barbell Row
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
Leg Press (45 Degrees)
10
2 reps
90%
5
Barbell Row
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
Leg Press (45 Degrees)
10
2 reps
90%
5
Barbell Row
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
Leg Press (45 Degrees)
10 Sets
2 Reps
90%
5
Barbell Row
10 Sets
2 Reps
90%