Smolov Jr

by 小林耕大

Program Description

Increase Bench Strength

Program Overview

Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jul 25, 2025 03:19
Last Edited
Aug 03, 2025 03:23

Summary

Elevate your bench press game with Smolov Jr, a focused 3-week program designed to boost your strength and technique. Committing just four days a week, you'll tackle the paused bench press with progressive intensity, increasing your weights weekly to maximize gains. This program is ideal for lifters looking to break through plateaus and build serious upper body power. Get ready to push your limits and see impressive results in no time!

Muscle Engagement

Front

Back

MuscleSet

Chest

50%

Triceps

30%

Front Delts

20%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Paused)

6 reps

70%

Day 1

Bench Press (Paused)

6 reps

70%

Day 1

Bench Press (Paused)

6 reps

70%

Day 2

Bench Press (Paused)

5 reps

75%

Day 2

Bench Press (Paused)

5 reps

75%

Day 2

Bench Press (Paused)

5 reps

75%

Day 3

Bench Press (Paused)

4 reps

80%

Day 3

Bench Press (Paused)

4 reps

80%

Day 3

Bench Press (Paused)

4 reps

80%

Day 4

Bench Press (Paused)

3 reps

85%

Day 4

Bench Press (Paused)

3 reps

85%

Day 4

Bench Press (Paused)

3 reps

85%

Day 1

Bench Press (Paused)

6 Sets

6 Reps

70%

Day 2

Bench Press (Paused)

7 Sets

5 Reps

75%

Day 3

Bench Press (Paused)

8 Sets

4 Reps

80%

Day 4

Bench Press (Paused)

10 Sets

3 Reps

85%