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The program

Smolov Jr.

A three-week bench specialization with four sessions a week and preset percentage increases. This version contains bench press only.

Schedule
4 days/week
Length
3 weeks
Main lifts
1

What you’ll train

The main movements in this program.

  • Bench Press
Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Specialization cycle

Bench specialization

Experienced bench pressers intentionally choosing a short, frequent bench block.

This is a focused cycle, not a complete whole-body training plan.

Before choosing this plan

This version contains bench press only, with substantial weekly volume. It is not a squat plan or a whole-body routine.

Equipment

  • Barbell and plates
  • Bench with safeties or a capable spotter

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

The bench version uses preset weekly percentage increases, rather than a user-selected weekly poundage increment. Original-method fidelity has not been independently verified.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Smolov Jr. - Week 1

4 sessions

Day 1 · Day 1

Bench Press main

  • 6 × 6 @ 70%working

    Rest 2:00

    Short rest. Volume is the point.

Day 2 · Day 2

Bench Press main

  • 7 × 5 @ 75%working

    Rest 2:00

    Short rest. Volume is the point.

Day 3 · Day 3

Bench Press main

  • 8 × 4 @ 80%working

    Rest 2:00

    Short rest. Volume is the point.

Day 4 · Day 4

Bench Press main

  • 10 × 3 @ 85%working

    Rest 2:00

    Short rest. Volume is the point.

Smolov Jr. - Week 2

4 sessions

Day 1 · Day 1

Bench Press main

  • 6 × 6 @ 75%working

    Rest 2:00

    Short rest. Volume is the point.

Day 2 · Day 2

Bench Press main

  • 7 × 5 @ 80%working

    Rest 2:00

    Short rest. Volume is the point.

Day 3 · Day 3

Bench Press main

  • 8 × 4 @ 85%working

    Rest 2:00

    Short rest. Volume is the point.

Day 4 · Day 4

Bench Press main

  • 10 × 3 @ 90%working

    Rest 2:00

    Short rest. Volume is the point.

Smolov Jr. - Week 3

4 sessions

Day 1 · Day 1

Bench Press main

  • 6 × 6 @ 80%working

    Rest 2:00

    Short rest. Volume is the point.

Day 2 · Day 2

Bench Press main

  • 7 × 5 @ 85%working

    Rest 2:00

    Short rest. Volume is the point.

Day 3 · Day 3

Bench Press main

  • 8 × 4 @ 90%working

    Rest 2:00

    Short rest. Volume is the point.

Day 4 · Day 4

Bench Press main

  • 10 × 3 @ 95%working

    Rest 2:00

    Short rest. Volume is the point.