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Smolov Jr. Bench Press + 4-Day Bodybuilding Split: Free Spreadsheet, Percentages & Tracker

Free Smolov Jr. Bench Press + 4-Day Bodybuilding Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule
4 days/week
Length
3 weeks
Main lifts
13

What you’ll train

The main movements in this program.

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

Spreadsheet & Calculator

Download the Smolov Jr. Bench Press + 4-Day Bodybuilding Split spreadsheet

Calculate your Smolov Jr. Bench Press + 4-Day Bodybuilding Split weights

Free Smolov Jr. Bench Press + 4-Day Bodybuilding Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →
Estimated
Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1 — Smolov Jr. Bench (6×6) + Back HypertrophyBench Press6670%145 lbs1×45 + 1×5Smolov Jr. Day 1: 6×6 @ 70%
Day 1 — Smolov Jr. Bench (6×6) + Back HypertrophyBarbell Row410———Antagonist upper-back balance @ RPE 8
Day 1 — Smolov Jr. Bench (6×6) + Back HypertrophyLat Pulldown312———Lat width @ RPE 8
Day 1 — Smolov Jr. Bench (6×6) + Back HypertrophyFace Pull315———Rotator cuff & rear delt health @ RPE 8
Day 2 — Smolov Jr. Bench (7×5) + Quads & CalvesBench Press7575%155 lbs1×45 + 1×10Smolov Jr. Day 2: 7×5 @ 75%
Day 2 — Smolov Jr. Bench (7×5) + Quads & CalvesSquat3675%205 lbs1×45 + 1×25 + 1×10Maintenance & hypertrophy Squat: 3×6 @ 75%
Day 2 — Smolov Jr. Bench (7×5) + Quads & CalvesLeg Extension312———Quad isolation @ RPE 8
Day 2 — Smolov Jr. Bench (7×5) + Quads & CalvesStanding Calf Raise415———Calf hypertrophy @ RPE 8
Day 3 — Smolov Jr. Bench (8×4) + Shoulders & BicepsBench Press8480%165 lbs1×45 + 1×10 + 1×5Smolov Jr. Day 3: 8×4 @ 80%
Day 3 — Smolov Jr. Bench (8×4) + Shoulders & BicepsLateral Raise415———Side delt width without taxing pressing recovery @ RPE 8
Day 3 — Smolov Jr. Bench (8×4) + Shoulders & BicepsBarbell Curl410———Bicep mass @ RPE 8
Day 3 — Smolov Jr. Bench (8×4) + Shoulders & BicepsHammer Curl312———Elbow stability & forearm thickness @ RPE 8
Day 4 — Smolov Jr. Bench (10×3) + Posterior Chain & TricepsBench Press10385%175 lbs1×45 + 2×10Smolov Jr. Day 4: 10×3 @ 85%
Day 4 — Smolov Jr. Bench (10×3) + Posterior Chain & TricepsRomanian Deadlift38———Hamstring & glute hypertrophy @ RPE 8
Day 4 — Smolov Jr. Bench (10×3) + Posterior Chain & TricepsLying Leg Curl312———Hamstring curl @ RPE 8
Day 4 — Smolov Jr. Bench (10×3) + Posterior Chain & TricepsTricep Pushdown315———Lockout pump after 10×3 bench (2 full rest days follow)
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Specialization cycle

3-week 4-day Smolov Jr. Bench Press peaking + bodybuilding split

Lifters who want to add rapid poundage to their Bench Press over 3 weeks (6×6, 7×5, 8×4, 10×3) while maintaining a complete 4-day bodybuilding physique routine.

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

Before choosing this plan

Avoid heavy overhead pressing during these 3 weeks; Shoulder work uses lateral and rear delt isolation so your pressing joints stay fresh for 4x/week Bench Press.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Dumbbells
  • Lat pulldown and cable station
  • Leg extension and leg curl machines

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

Pairs the 4-day Smolov Jr. Bench Press wave with Back (Day 1), Quads/Calves (Day 2), Delts/Biceps (Day 3), and Hamstrings/Triceps (Day 4).

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.

Week 1

4 sessions

Day 1 · Smolov Jr. Bench (6×6) + Back Hypertrophy

Bench Press main

  • 6 × 6 @ 70%working

    Rest 2:30

    Smolov Jr. Day 1: 6×6 @ 70%

Barbell Row accessory

  • 4 × 10working

    Rest 1:30

    Antagonist upper-back balance @ RPE 8

Lat Pulldown accessory

  • 3 × 12working

    Rest 1:30

    Lat width @ RPE 8

Face Pull accessory

  • 3 × 15working

    Rest 1:00

    Rotator cuff & rear delt health @ RPE 8

Day 2 · Smolov Jr. Bench (7×5) + Quads & Calves

Bench Press main

  • 7 × 5 @ 75%working

    Rest 2:30

    Smolov Jr. Day 2: 7×5 @ 75%

Squat main

  • 3 × 6 @ 75%working

    Rest 2:30

    Maintenance & hypertrophy Squat: 3×6 @ 75%

Leg Extension accessory

  • 3 × 12working

    Rest 1:00

    Quad isolation @ RPE 8

Standing Calf Raise accessory

  • 4 × 15working

    Rest 1:00

    Calf hypertrophy @ RPE 8

Day 3 · Smolov Jr. Bench (8×4) + Shoulders & Biceps

Bench Press main

  • 8 × 4 @ 80%working

    Rest 3:00

    Smolov Jr. Day 3: 8×4 @ 80%

Lateral Raise accessory

  • 4 × 15working

    Rest 1:00

    Side delt width without taxing pressing recovery @ RPE 8

Barbell Curl accessory

  • 4 × 10working

    Rest 1:00

    Bicep mass @ RPE 8

Hammer Curl accessory

  • 3 × 12working

    Rest 1:00

    Elbow stability & forearm thickness @ RPE 8

Day 4 · Smolov Jr. Bench (10×3) + Posterior Chain & Triceps

Bench Press main

  • 10 × 3 @ 85%working

    Rest 3:00

    Smolov Jr. Day 4: 10×3 @ 85%

Romanian Deadlift accessory

  • 3 × 8working

    Rest 2:00

    Hamstring & glute hypertrophy @ RPE 8

Lying Leg Curl accessory

  • 3 × 12working

    Rest 1:00

    Hamstring curl @ RPE 8

Tricep Pushdown accessory

  • 3 × 15working

    Rest 1:00

    Lockout pump after 10×3 bench (2 full rest days follow)

Week 2

4 sessions

Day 1 · Smolov Jr. Bench (6×6) + Back Hypertrophy

Bench Press main

  • 6 × 6 @ 72.5%working

    Rest 2:30

    Smolov Jr. Day 1: 6×6 @ 72.5%

Barbell Row accessory

  • 4 × 10working

    Rest 1:30

    Antagonist upper-back balance @ RPE 8

Lat Pulldown accessory

  • 3 × 12working

    Rest 1:30

    Lat width @ RPE 8

Face Pull accessory

  • 3 × 15working

    Rest 1:00

    Rotator cuff & rear delt health @ RPE 8

Day 2 · Smolov Jr. Bench (7×5) + Quads & Calves

Bench Press main

  • 7 × 5 @ 77.5%working

    Rest 2:30

    Smolov Jr. Day 2: 7×5 @ 77.5%

Squat main

  • 3 × 6 @ 75%working

    Rest 2:30

    Maintenance & hypertrophy Squat: 3×6 @ 75%

Leg Extension accessory

  • 3 × 12working

    Rest 1:00

    Quad isolation @ RPE 8

Standing Calf Raise accessory

  • 4 × 15working

    Rest 1:00

    Calf hypertrophy @ RPE 8

Day 3 · Smolov Jr. Bench (8×4) + Shoulders & Biceps

Bench Press main

  • 8 × 4 @ 82.5%working

    Rest 3:00

    Smolov Jr. Day 3: 8×4 @ 82.5%

Lateral Raise accessory

  • 4 × 15working

    Rest 1:00

    Side delt width without taxing pressing recovery @ RPE 8

Barbell Curl accessory

  • 4 × 10working

    Rest 1:00

    Bicep mass @ RPE 8

Hammer Curl accessory

  • 3 × 12working

    Rest 1:00

    Elbow stability & forearm thickness @ RPE 8

Day 4 · Smolov Jr. Bench (10×3) + Posterior Chain & Triceps

Bench Press main

  • 10 × 3 @ 87.5%working

    Rest 3:00

    Smolov Jr. Day 4: 10×3 @ 87.5%

Romanian Deadlift accessory

  • 3 × 8working

    Rest 2:00

    Hamstring & glute hypertrophy @ RPE 8

Lying Leg Curl accessory

  • 3 × 12working

    Rest 1:00

    Hamstring curl @ RPE 8

Tricep Pushdown accessory

  • 3 × 15working

    Rest 1:00

    Lockout pump after 10×3 bench (2 full rest days follow)

Week 3

4 sessions

Day 1 · Smolov Jr. Bench (6×6) + Back Hypertrophy

Bench Press main

  • 6 × 6 @ 75%working

    Rest 2:30

    Smolov Jr. Day 1: 6×6 @ 75%

Barbell Row accessory

  • 4 × 10working

    Rest 1:30

    Antagonist upper-back balance @ RPE 8

Lat Pulldown accessory

  • 3 × 12working

    Rest 1:30

    Lat width @ RPE 8

Face Pull accessory

  • 3 × 15working

    Rest 1:00

    Rotator cuff & rear delt health @ RPE 8

Day 2 · Smolov Jr. Bench (7×5) + Quads & Calves

Bench Press main

  • 7 × 5 @ 80%working

    Rest 2:30

    Smolov Jr. Day 2: 7×5 @ 80%

Squat main

  • 3 × 6 @ 75%working

    Rest 2:30

    Maintenance & hypertrophy Squat: 3×6 @ 75%

Leg Extension accessory

  • 3 × 12working

    Rest 1:00

    Quad isolation @ RPE 8

Standing Calf Raise accessory

  • 4 × 15working

    Rest 1:00

    Calf hypertrophy @ RPE 8

Day 3 · Smolov Jr. Bench (8×4) + Shoulders & Biceps

Bench Press main

  • 8 × 4 @ 85%working

    Rest 3:00

    Smolov Jr. Day 3: 8×4 @ 85%

Lateral Raise accessory

  • 4 × 15working

    Rest 1:00

    Side delt width without taxing pressing recovery @ RPE 8

Barbell Curl accessory

  • 4 × 10working

    Rest 1:00

    Bicep mass @ RPE 8

Hammer Curl accessory

  • 3 × 12working

    Rest 1:00

    Elbow stability & forearm thickness @ RPE 8

Day 4 · Smolov Jr. Bench (10×3) + Posterior Chain & Triceps

Bench Press main

  • 10 × 3 @ 90%working

    Rest 3:00

    Smolov Jr. Day 4: 10×3 @ 90%

Romanian Deadlift accessory

  • 3 × 8working

    Rest 2:00

    Hamstring & glute hypertrophy @ RPE 8

Lying Leg Curl accessory

  • 3 × 12working

    Rest 1:00

    Hamstring curl @ RPE 8

Tricep Pushdown accessory

  • 3 × 15working

    Rest 1:00

    Lockout pump after 10×3 bench (2 full rest days follow)