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Smolov Jr bench program

by Gav H.
56 athletes joined

Program Description

To progress your bench using the smolov jr program and also doing accessories on off days. Keep off day relatively low effort to focus on bench press.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2024 12:54
  • Last Edited
    Jul 04, 2025 07:38

Summary

Unleash your bench press potential with the Smolov Jr. Bench Program! Over the course of three intense weeks, you’ll train five days a week, focusing on the barbell bench press to build strength and power. Each session ramps up in intensity, guiding you through carefully structured sets that target your chest, triceps, and front delts. Perfect for those with a garage gym setup, this program is designed to challenge you and elevate your lifting game. Get ready to push your limits and see impressive gains!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 7
2
Seated Row (Machine)
2
10 reps
RPE 7
3
Rear Delt Fly (Machine)
2
10 reps
RPE 7
4
T-Bar Row
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 7
2
Seated Row (Machine)
2
10 reps
RPE 7
3
Rear Delt Fly (Machine)
2
10 reps
RPE 7
4
T-Bar Row
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 7
2
Seated Row (Machine)
2
10 reps
RPE 7
3
Rear Delt Fly (Machine)
2
10 reps
RPE 7
4
T-Bar Row
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Leg Extension
2
12 reps
RPE 7
4
Hamstring Curl
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 7
4
Hamstring Curl
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 7
4
Hamstring Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
90%
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
6 Reps
70%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
Day 5
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
Day 2
1
Lat Pulldown
2 Sets
10 Reps
@7
2
Seated Row (Machine)
2 Sets
10 Reps
@7
3
Rear Delt Fly (Machine)
2 Sets
10 Reps
@7
4
T-Bar Row
2 Sets
10 Reps
@7
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
Leg Extension
2 Sets
12 Reps
@7
4
Hamstring Curl
2 Sets
12 Reps
@7