Smolov Jr. Bench
A three-week bench-press block for experienced lifters: four bench sessions a week at 70%, 75% and 80% of your one-rep max, with rows and triceps work alongside. Very high bench volume, so run it only when you can recover from it.
4 days a week · 3 weeks · Advanced · day 1 free, the rest with Pro
Day 1 — Bench Volume
- Bench Press: 6 × 6, rest 3 min (70% 1RM)
- Close-Grip Bench: 3 × 8, rest 2 min
- Tricep Pushdown: 3 × 12, rest 1 min
Day 2 — Bench Reps
3 exercises (Pro).
Day 3 — Bench Heavy
2 exercises (Pro).
Day 4 — Bench Top
2 exercises (Pro).
Run day 1 with no account