Smolov jr bench program plus hypetrophy BY (FisH)
strength training program for bench press and hypetrophy work for the rest of the muscles
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 7 | 5 reps | 75% |
| 2 | Incline Chest Press (Machine) | 3 | 6–10 reps | @9–9.5 |
| 3 | Shoulder Press (Machine) | 3 | 10–12 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 4 | 15–20 reps | @8.5 |
| Superset | ||||
| 5A | Chest Supported Row (Machine) | 3 | 10 reps | @9 |
| 5B | Rear Delt Row | 3 | 15 reps | @8.5 |
| 6 | Lat Pulldown | 4 | 15 reps | @8.5 |
| # | 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 | @8.5 |
| 4 | Tricep Extension (Machine) | 3 | 12 reps | @8.5 |
| 5 | Skull Crusher (Barbell) | 2 | 10 reps | @9.5 |
| 6 | Incline Curl (Dumbbell) | 3 | 10 reps | @9 |
| 7 | Hammer Curl | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 10 | 3 reps | 85% |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @9 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Lateral Raise (Cable) | 4 | 15 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 2 | 12 reps | @9 |
| 6 | Tricep Extension (Dumbbell) | 2 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 8 reps | @9 |
| 2 | High Row | 3 | 8–10 reps | @9 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @9 |
| Superset | ||||
| 4A | Lat Pulldown | 3 | 15 reps | @8.5 |
| 4B | Rear Delt Fly (Cable) | 5 | 15 reps | @8.5 |
| 5 | Standing Pullover (Cable) | 3 | 15 reps | @8.5 |
| 6 | Calf Raise (Leg Press) | 4 | 15 reps | @8.5 |
| 7 | Incline Curl (Dumbbell) | 3 | 10 reps | @9 |
| 8 | Preacher Curl (Dumbbell) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 8 | 4 reps | 80% |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps | @9 |
| 3 | Military Press (Barbell) | 3 | 12 reps | @8.5 |
| 4 | Upright Row (Barbell) | 2 | 12 reps | @9 |
| 5 | Lateral Raise (Cable) | 3 | 12 reps | @8.5 |
| 6 | Tricep Extension (Dumbbell) | 3 | 10 reps | — |
| Superset | ||||
| 7A | Reverse Bicep Curl (EZ Bar) | 3 | 15 reps | @9 |
| 7B | Wrist Curls | 3 | 15 reps | @9 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Smolov jr bench program plus hypetrophy BY (FisH) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Smolov jr bench program plus hypetrophy BY (FisH) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Smolov jr bench program plus hypetrophy BY (FisH) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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