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Smolov jr

by Jacob W.
1252 athletes joined
4.8
(4 ratings)

Program Description

Extreme intensity for fast strength gains Specifically.for.bench or squat it's an old Soviet program I'm just adding it here

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 06, 2024 01:59
  • Last Edited
    Jun 22, 2025 01:02

Summary

Dive into the Smolov Jr program, a focused 3-week regimen designed to maximize your bench press strength. Committing just four days a week, you'll progressively increase your lifting intensity, starting from 70% of your one-rep max and peaking at 85%. This program is perfect for those looking to push their limits and build serious muscle in the chest, triceps, and shoulders. Equip your garage gym and get ready to elevate your bench press game!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
6
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
Day 4
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
WHAT PEOPLE ARE SAYING(4 ratings)
Only ratings with written feedback are displayed here.
4.75 / 5
Balázs S.Age 18, Man
7 months ago
1 year of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I added 5kg/week and rounded up from the recommended to the nearest 5kg. I got a 15kg PR after 3 weeks. Will do again.
Omer B.Man
7 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I sprained my ankle so I did Smolov JR for bench while recovering. I did the 4 weeks and also did some accessories for biceps and triceps. There was no science to the accessories, I just chased the pump My pr went from 330 to 365 in those 4 weeks I tried to run the program right after and nearly tore my pec. It’s not meant to be run back to back
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