Smolov Jr. is an intense, 3-week bench press specialization routine adapted from the base mesocycle of the full 13-week Smolov squat program. Lifters bench press 4 days per week across four escalating set-and-rep protocols (6×6, 7×5, 8×4, and 10×3) to rapidly break through bench plateaus, build upper-body pressing volume, and peak one-rep max strength.
The Smolov Jr. plan on Strength Programs is focused entirely on the bench press: three weeks, four sessions per week, labeled Advanced. It supplies no lower-body work, rows, or other assistance, so it should not be chosen as a general whole-body routine.
At a glance
| Parameter | Details |
|---|---|
| Focus Lift | Bench Press (Specialization) |
| Program Duration | 3 Weeks |
| Training Frequency | 4 Sessions per Week |
| Weekly Volume | 31 Working Sets per Week |
| Difficulty Level | Advanced |
| Intensity Range | 70% to 95% of Training Max |
| Training Max | 90% of true 1RM (automatically calculated by app) |
| Progression Scheme | +5% load increase each week |
Weekly Prescriptions and Percentages
Smolov Jr. prescribes four bench press workouts each week, spaced with at least one rest day where possible (e.g., Monday, Wednesday, Friday, Saturday):
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| 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% |
All percentages are calculated from your calculated Training Max (TM). The second and third weeks feature preset five-percentage-point jumps across every session. The final Day 4 session (10 sets of 3 reps at 95% of TM) is extremely demanding, so prioritize sleep, nutrition, and warm-ups before every workout.
You will need an Olympic barbell, plates, a sturdy bench press station, and safety spotter arms or a reliable training partner.
Entering Your Max: The 90% Training Max Rule
Setting your starting weight correctly is vital for surviving the high volume of Smolov Jr.:
- Guided setup: Guided setup lets you select an initial working load directly on the bar if you prefer not to test a max.
- Entering your 1RM: For known-weight setup, enter your true or recent bench press 1RM during setup. The app automatically derives a 90% Training Max (TM) from your entered 1RM (for example, enter 250 lb and sets calculate from 225 lb).
- Do not reduce the max yourself: Do not pre-reduce your max before entering it. If you manually enter 90% and the app applies 90% again, your working loads will be roughly 19% lighter than intended ($0.90 \times 0.90 = 0.81$).
How to Manage Accessory Work and Recovery
Because Smolov Jr. concentrates 31 heavy working sets of bench pressing into seven days:
- Eliminate overhead pressing: Give your anterior deltoids and triceps complete rest between bench sessions.
- Minimize lower-body fatigue: Keep squats and deadlifts to light maintenance (e.g., 2–3 easy sets once or twice a week) so your nervous system can recover.
- Gentle upper-back pulling: Perform light face pulls or lat pulldowns between bench sessions to maintain shoulder joint health.
- Post-cycle deload: After completing Week 3, take a full recovery week before testing a new one-rep max or transitioning into a long-term routine.
For a balanced 4-day strength program that trains all main lifts, consider 5/3/1 Basic or PHUL. If you want an intense squat specialization instead, explore Hatch Squat or Smolov.
Ready to bench? Open the bench-only Smolov Jr. plan to view each session and begin your cycle.
Frequently Asked Questions
What is the Smolov Jr. program?
Smolov Jr. is a concentrated 3-week bench press specialization routine adapted from the base mesocycle of the 13-week Smolov squat program. It uses high frequency (4 days/week) and high volume (31 sets/week) to trigger rapid strength and muscle gains on the bench press.
Do I enter my true 1RM or a 90% training max?
Enter your true or recent bench press 1RM. The app automatically derives a 90% Training Max (TM) to calculate all working set loads. Do not manually pre-reduce your max before entering it.
Can I train other lifts like squats or deadlifts during Smolov Jr.?
Because Smolov Jr. requires 4 demanding bench workouts per week (culminating in 8×4 and 10×3 sessions), other training should be strictly minimized. Most lifters keep squat and back work to light maintenance and avoid heavy pulling or shoulder pressing to protect recovery.
What should I do if I miss reps during Week 2 or Week 3?
If you fail to complete your target reps, do not grind through failed singles. Record what you achieved. You may slightly lower your entered 1RM or hold weights steady rather than taking the full 5% weekly jump if systemic shoulder or triceps fatigue is excessive.
What should I do after completing the 3-week cycle?
Take a full deload or active recovery week after Week 3 with minimal upper-body pressing. After recovering, test your new 1RM or transition into a sustainable long-term program like 5/3/1 or PHUL.