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.
Frequency: 4x / week · Duration: 3 weeks · Workout: ~45 min · Level: Advanced
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What the week adds up to
4 training days, 10 exercises across the week (7 different ones), 50 sets in total in the 3-12 rep range, resting about 120s between them.
Built around Bench Press (31 sets across 4 days).
Goals: Strength
Equipment: Barbell
Weekly Schedule
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).
Progression Guidance
Week 1: 70%, Week 2: 75%, Week 3: 80% of 1RM.