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Smolov jr bench program plus hypetrophy BY (FisH)

by fishh s

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
    Aug 30, 2024 06:00
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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