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Smolov jr bench program plus hypetrophy BY (FisH)

by fishh s
2 athletes joined

Program Description

Extreme intensity for fast strength gains Specifically.for.bench it's an old Soviet program I'm just adding hypetrophy for the rest of the muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 03, 2024 11:09
  • Last Edited
    Nov 23, 2024 09:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.8%
Chest
15%
Front Delts
13.5%
Middle Delts
9.2%
Upper Back
9.1%
Biceps
8.6%
Lats
6.9%
Rear Delts
4.4%
Quadriceps
3.7%
Calves
3.5%
Glutes
2.9%
Forearms
2.8%
Hamstrings
2.2%
Lower Back
1.4%
Adductors
0.5%
Abs
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-9.5
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8.5
5A
Chest Supported Row (Machine)
3
10 reps
RPE 9
5B
Rear Delt Row
3
15 reps
RPE 8.5
6
Lat Pulldown
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-9.5
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8.5
5A
Chest Supported Row (Machine)
3
10 reps
RPE 9
5B
Rear Delt Row
3
15 reps
RPE 8.5
6
Lat Pulldown
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-9.5
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8.5
5A
Chest Supported Row (Machine)
3
10 reps
RPE 9
5B
Rear Delt Row
3
15 reps
RPE 8.5
6
Lat Pulldown
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
-
2
Deadlift (Barbell)
2
1-10 reps
-
3
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
4
Tricep Extension (Machine)
3
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
-
2
Deadlift (Barbell)
2
1-10 reps
-
3
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
4
Tricep Extension (Machine)
3
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
-
2
Deadlift (Barbell)
2
1-10 reps
-
3
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
4
Tricep Extension (Machine)
3
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Tricep Extension (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Tricep Extension (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Tricep Extension (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
High Row
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 8.5
4B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
5
Standing Pullover (Cable)
3
15 reps
RPE 8.5
6
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
High Row
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 8.5
4B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
5
Standing Pullover (Cable)
3
15 reps
RPE 8.5
6
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
High Row
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 8.5
4B
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
5
Standing Pullover (Cable)
3
15 reps
RPE 8.5
6
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Military Press (Barbell)
3
12 reps
RPE 8.5
4
Upright Row (Barbell)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7B
Wrist Curls
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Military Press (Barbell)
3
12 reps
RPE 8.5
4
Upright Row (Barbell)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7B
Wrist Curls
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Military Press (Barbell)
3
12 reps
RPE 8.5
4
Upright Row (Barbell)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
3
10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7B
Wrist Curls
3
15 reps
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9-9.5
3
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
5A
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5B
Rear Delt Row
3 Sets
15 Reps
@8.5
6
Lat Pulldown
4 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
1-7 Reps
-
2
Deadlift (Barbell)
2 Sets
1-10 Reps
-
3
Calf Raise (Leg Press)
4 Sets
15 Reps
@8.5
4
Tricep Extension (Machine)
3 Sets
12 Reps
@8.5
5
Skull Crusher (Barbell)
2 Sets
10 Reps
@9.5
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Hammer Curl
3 Sets
10 Reps
@9
Day 3
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
4 Sets
15 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
6
Tricep Extension (Dumbbell)
2 Sets
10 Reps
@9
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
@9
2
High Row
3 Sets
8-10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4A
Lat Pulldown
3 Sets
15 Reps
@8.5
4B
Rear Delt Fly (Cable)
5 Sets
15 Reps
@8.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@8.5
6
Calf Raise (Leg Press)
4 Sets
15 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 5
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
3
Military Press (Barbell)
3 Sets
12 Reps
@8.5
4
Upright Row (Barbell)
2 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
7A
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
7B
Wrist Curls
3 Sets
15 Reps
@9