The Smolov Jr. plan offered here is bench press only: three weeks, four sessions per week, labeled Advanced. It is not the squat version. It supplies no lower-body work, rows or other assistance, so it should not be chosen as a whole-body routine.
The exact weekly prescriptions
Scroll to see all columns
| Session | Sets × reps | Week 1 | Week 2 | Week 3 |
|---|---|---|---|---|
| Day 1 | 6×6 | 70% | 75% | 80% |
| Day 2 | 7×5 | 75% | 80% | 85% |
| Day 3 | 8×4 | 80% | 85% | 90% |
| Day 4 | 10×3 | 85% | 90% | 95% |
These are percentages of the stored bench reference. The later weeks are preset five-percentage-point steps, not a promise to add a particular number of kilograms or pounds each week. In particular, the final 10×3 prescription is demanding; inspect the whole cycle rather than choosing from its short duration alone.
You need a barbell, plates and a bench with an appropriate safety setup or capable spotter. The cycle suits an experienced lifter intentionally allocating training capacity to frequent bench work.
Load choice and missed reps
Guided setup lets you choose an initial working load without testing a max. Known-weight setup is optional. A guided reference is a practical loading basis, not proof of a tested maximum. It still needs to make sense for the later sessions shown above.
The app follows the preset cycle without adding generic per-session increases. Guided weights remain under your control. A missed target is recorded; it does not automatically trigger a custom deload or rebuild the next week. Review a load that proves unsuitable before proceeding.
There is no separate max-testing week supplied after week three and no automatic repeat with a higher max. Decide what to do next from your actual log and wider training plan.
Adaptation and alternatives
The weekly percentage increases are specific to this supplied adaptation. Original-method fidelity has not been established against a creator-published source, so use the displayed schedule as the description of what you will receive.
If you want general barbell training, compare 5/3/1 Basic. If your intended focus is squatting, inspect Hatch Squat or Smolov, both clearly labeled squat specializations. Open the bench-only Smolov Jr. plan.