Smolov Jr. Bench  (with auxiliary exercises)

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!

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

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Week 1

Week 2

Week 3

Please add 2.5kg to 75%. 
Dips can also be done with weights.

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Dip (Bodyweight)

Please add 2.5kg to 70%. 
Dips can also be done with weights.

Please add 5kg to 85%. 
Dips can also be done with weights.

Chest Fly (Cable)

Please add 5kg to 80%. 
Dips can also be done with weights.

Please add 5kg to 75%. 
Dips can also be done with weights.

Please add 5kg to 70%. 
Dips can also be done with weights.

Please add 2.5kg to 85%. 
Dips can also be done with weights.

Please add 2.5kg to 80%. 
Dips can also be done with weights.

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