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Smolov Jr. Bench Program 18 Weeks

by Benchman

Program Description

Starting from the second week, please add 2.5kg to the instructed percentage and begin the set. Please take maximum care and caution to avoid injury. If you feel pain in your joints, please stop the program and rest.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 02, 2025 12:41
  • Last Edited
    Sep 02, 2025 12:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
47.4%
Chest
38%
Front Delts
14.6%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10