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Smolov Jr. Bench (with auxiliary exercises)

by Benchman
1 athletes joined

Program Description

Improvement of bench press 1RM. If you experience joint pain, please stop the program and rest.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 31, 2025 12:49
  • Last Edited
    Aug 31, 2025 09:23

Summary

Elevate your bench press game with the Smolov Jr. Bench Program, a focused 3-week training regimen designed for serious lifters. Committing to four days a week, you'll tackle heavy barbell bench presses along with auxiliary exercises like barbell rows and dips to build strength and muscle. This program emphasizes progressive overload, ensuring you push your limits and maximize gains. Get ready to transform your upper body and achieve new personal bests!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Tricep Pushdown (Cable)
5
5 reps
RPE 10
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Barbell Row
5
5 reps
RPE 8
3
Tricep Pushdown (Cable)
5
5 reps
RPE 8
4
Dip (Bodyweight)
5
AMRAP
RPE 10
5
Chest Fly (Cable)
5
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 10
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Tricep Pushdown (Cable)
5
5 reps
RPE 10
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Barbell Row
5
5 reps
RPE 8
3
Tricep Pushdown (Cable)
5
5 reps
RPE 8
4
Dip (Bodyweight)
5
AMRAP
RPE 10
5
Chest Fly (Cable)
5
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Tricep Pushdown (Cable)
5
5 reps
RPE 10
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Barbell Row
5
5 reps
RPE 8
3
Tricep Pushdown (Cable)
5
5 reps
RPE 8
4
Dip (Bodyweight)
5
AMRAP
RPE 10
5
Chest Fly (Cable)
5
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Military Press (Barbell)
5
5 reps
RPE 10
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8
6
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Barbell Row
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
3-5 reps
RPE 8-9.5
4
Tricep Pushdown (Cable)
5
5 reps
RPE 8
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Barbell Row
5
5 reps
RPE 8
3
Tricep Pushdown (Cable)
5
5 reps
RPE 8
4
Dip (Bodyweight)
5
AMRAP
RPE 10
5
Chest Fly (Cable)
5
5-8 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
70%
2
Barbell Row
5 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
5 Sets
3-5 Reps
@8-9.5
4
Military Press (Barbell)
5 Sets
5 Reps
@10
5
Tricep Pushdown (Cable)
5 Sets
5 Reps
@8
6
Dip (Bodyweight)
5 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Barbell Row
5 Sets
5 Reps
@10
3
Incline Bench Press (Dumbbell)
5 Sets
3-5 Reps
@8-9.5
4
Military Press (Barbell)
5 Sets
5 Reps
@10
5
Tricep Pushdown (Cable)
5 Sets
5 Reps
@10
6
Dip (Bodyweight)
5 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
80%
2
Barbell Row
5 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
5 Sets
3-5 Reps
@8-9.5
4
Military Press (Barbell)
5 Sets
5 Reps
@10
5
Tricep Pushdown (Cable)
5 Sets
5 Reps
@8
6
Dip (Bodyweight)
5 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
2
Barbell Row
5 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
5 Sets
3-5 Reps
@8-9.5
4
Military Press (Barbell)
5 Sets
5 Reps
@10
5
Tricep Pushdown (Cable)
5 Sets
5 Reps
@8
6
Dip (Bodyweight)
5 Sets
AMRAP
@10