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Modified smolov Jr Jr

by Mark maynard
7 athletes joined

Program Description

Bench

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2025 08:58
  • Last Edited
    Jun 18, 2025 08:05

Summary

Transform your bench press game with the Modified Smolov Jr Jr program! Over the course of 4 weeks, this intense three-day-a-week plan focuses on building strength and muscle through targeted barbell and machine exercises. You'll tackle high-volume bench presses, complemented by back and shoulder movements to ensure balanced development. Perfect for those with a garage gym setup, this program is designed to push your limits and elevate your performance. Get ready to see serious gains!
Muscle Engagement
Front
Back
MuscleSet
Chest
29%
Triceps
17.4%
Upper Back
16.4%
Front Delts
11.6%
Rear Delts
11%
Lats
10%
Biceps
4.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Face Pull
3
15 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Face Pull
3
15 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Face Pull
3
15 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Face Pull
3
12 reps
RPE 6
3
Lat Pulldown
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Lat Pulldown
3
12 reps
RPE 7
3
Band Pull Apart
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Lat Pulldown
3
12 reps
RPE 7
3
Band Pull Apart
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Lat Pulldown
3
12 reps
RPE 7
3
Band Pull Apart
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
80%
2
Band Pull Apart
2
20 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Rear Delt Fly (Machine)
3
12 reps
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Rear Delt Fly (Machine)
3
12 reps
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Rear Delt Fly (Machine)
3
12 reps
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Face Pull
3 Sets
15 Reps
@6.5
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@6.5
Day 2
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Band Pull Apart
3 Sets
20 Reps
@6.5
Day 3
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
2
Rear Delt Fly (Machine)
3 Sets
12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10 Reps
@7