Smolov Jr

by Tyler D.

25 athletes joined

Program Description

Increase Bench Strength

Program Overview

Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2024 08:25
Last Edited
Jun 18, 2025 08:49

Summary

Unleash your strength with Smolov Jr, a focused 3-week program designed for serious lifters looking to boost their bench press. Committing to four days a week, you'll tackle progressively heavier paused bench presses, pushing your limits with each session. This program is perfect for those with a garage gym setup, utilizing just a barbell to maximize your gains. Get ready to elevate your performance and achieve impressive results in just 21 days!

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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%