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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
14

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. Enter your true or recent 1RM. Percentages are calculated directly from your true 1RM. 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 — Chest & Triceps Pump (Smolov Jr. Bench 6×6)Bench Press6670%145 lbs1×45 + 1×5Smolov Jr. Day 1: 6×6 @ 70%
Day 1 — Chest & Triceps Pump (Smolov Jr. Bench 6×6)Incline Dumbbell Press410———Upper pec stretch at bottom @ RPE 8
Day 1 — Chest & Triceps Pump (Smolov Jr. Bench 6×6)Cable Flye315———Controlled FST-7 pec stretch @ RPE 8
Day 1 — Chest & Triceps Pump (Smolov Jr. Bench 6×6)Overhead Tricep Extension412———Long-head triceps stretch @ RPE 8
Day 2 — Back Width & Biceps Peak (Smolov Jr. Bench 7×5)Bench Press7575%155 lbs1×45 + 1×10Smolov Jr. Day 2: 7×5 @ 75%
Day 2 — Back Width & Biceps Peak (Smolov Jr. Bench 7×5)Lat Pulldown410———Drive elbows down to hips @ RPE 8
Day 2 — Back Width & Biceps Peak (Smolov Jr. Bench 7×5)Chest-Supported Row410———Upper-back thickness without lower-back fatigue @ RPE 8
Day 2 — Back Width & Biceps Peak (Smolov Jr. Bench 7×5)Incline Dumbbell Curl412———Long-head biceps stretch @ RPE 8
Day 3 — Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4)Bench Press8480%165 lbs1×45 + 1×10 + 1×5Smolov Jr. Day 3: 8×4 @ 80%
Day 3 — Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4)Hack Squat412———Deep knee flexion for quad sweep @ RPE 8
Day 3 — Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4)Leg Curl412———Controlled eccentric hamstring curl @ RPE 8
Day 3 — Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4)Standing Calf Raise415———1-second pause at bottom stretch @ RPE 8
Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3)Bench Press10385%175 lbs1×45 + 2×10Smolov Jr. Day 4: 10×3 @ 85%
Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3)Lateral Raise515———Lead with elbows for medial delt cap @ RPE 8
Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3)Face Pull415———Rear delts and external rotation @ RPE 8
Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3)Hammer Curl315———Brachialis & forearm thickness @ RPE 8
Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3)Cable Pushdown315———Crisp lockout arm feeder pump @ RPE 8
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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 Chest & Triceps (Day 1), Back & Biceps (Day 2), Quads, Hamstrings & Calves (Day 3), and 3D Delts & Arms (Day 4).

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 are calculated directly from your true 1RM; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Chest & Triceps Pump (Smolov Jr. Bench 6×6)

Bench Press main

  • 6 × 6 @ 70%working

    Rest 2:30

    Smolov Jr. Day 1: 6×6 @ 70%

Incline Dumbbell Press accessory

  • 4 × 10working

    Rest 1:30

    Upper pec stretch at bottom @ RPE 8

Cable Flye accessory

  • 3 × 15working

    Rest 1:00

    Controlled FST-7 pec stretch @ RPE 8

Overhead Tricep Extension accessory

  • 4 × 12working

    Rest 1:15

    Long-head triceps stretch @ RPE 8

Day 2 · Back Width & Biceps Peak (Smolov Jr. Bench 7×5)

Bench Press main

  • 7 × 5 @ 75%working

    Rest 2:30

    Smolov Jr. Day 2: 7×5 @ 75%

Lat Pulldown accessory

  • 4 × 10working

    Rest 1:30

    Drive elbows down to hips @ RPE 8

Chest-Supported Row accessory

  • 4 × 10working

    Rest 1:30

    Upper-back thickness without lower-back fatigue @ RPE 8

Incline Dumbbell Curl accessory

  • 4 × 12working

    Rest 1:00

    Long-head biceps stretch @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4)

Bench Press main

  • 8 × 4 @ 80%working

    Rest 3:00

    Smolov Jr. Day 3: 8×4 @ 80%

Hack Squat accessory

  • 4 × 12working

    Rest 2:00

    Deep knee flexion for quad sweep @ RPE 8

Leg Curl accessory

  • 4 × 12working

    Rest 1:15

    Controlled eccentric hamstring curl @ RPE 8

Standing Calf Raise accessory

  • 4 × 15working

    Rest 1:00

    1-second pause at bottom stretch @ RPE 8

Day 4 · 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3)

Bench Press main

  • 10 × 3 @ 85%working

    Rest 3:00

    Smolov Jr. Day 4: 10×3 @ 85%

Lateral Raise accessory

  • 5 × 15working

    Rest 1:00

    Lead with elbows for medial delt cap @ RPE 8

Face Pull accessory

  • 4 × 15working

    Rest 1:00

    Rear delts and external rotation @ RPE 8

Hammer Curl accessory

  • 3 × 15working

    Rest 1:00

    Brachialis & forearm thickness @ RPE 8

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

    Crisp lockout arm feeder pump @ RPE 8

Week 2

4 sessions

Day 1 · Chest & Triceps Pump (Smolov Jr. Bench 6×6)

Bench Press main

  • 6 × 6 @ 72.5%working

    Rest 2:30

    Smolov Jr. Day 1: 6×6 @ 72.5%

Incline Dumbbell Press accessory

  • 4 × 10working

    Rest 1:30

    Upper pec stretch at bottom @ RPE 8

Cable Flye accessory

  • 3 × 15working

    Rest 1:00

    Controlled FST-7 pec stretch @ RPE 8

Overhead Tricep Extension accessory

  • 4 × 12working

    Rest 1:15

    Long-head triceps stretch @ RPE 8

Day 2 · Back Width & Biceps Peak (Smolov Jr. Bench 7×5)

Bench Press main

  • 7 × 5 @ 77.5%working

    Rest 2:30

    Smolov Jr. Day 2: 7×5 @ 77.5%

Lat Pulldown accessory

  • 4 × 10working

    Rest 1:30

    Drive elbows down to hips @ RPE 8

Chest-Supported Row accessory

  • 4 × 10working

    Rest 1:30

    Upper-back thickness without lower-back fatigue @ RPE 8

Incline Dumbbell Curl accessory

  • 4 × 12working

    Rest 1:00

    Long-head biceps stretch @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4)

Bench Press main

  • 8 × 4 @ 82.5%working

    Rest 3:00

    Smolov Jr. Day 3: 8×4 @ 82.5%

Hack Squat accessory

  • 4 × 12working

    Rest 2:00

    Deep knee flexion for quad sweep @ RPE 8

Leg Curl accessory

  • 4 × 12working

    Rest 1:15

    Controlled eccentric hamstring curl @ RPE 8

Standing Calf Raise accessory

  • 4 × 15working

    Rest 1:00

    1-second pause at bottom stretch @ RPE 8

Day 4 · 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3)

Bench Press main

  • 10 × 3 @ 87.5%working

    Rest 3:00

    Smolov Jr. Day 4: 10×3 @ 87.5%

Lateral Raise accessory

  • 5 × 15working

    Rest 1:00

    Lead with elbows for medial delt cap @ RPE 8

Face Pull accessory

  • 4 × 15working

    Rest 1:00

    Rear delts and external rotation @ RPE 8

Hammer Curl accessory

  • 3 × 15working

    Rest 1:00

    Brachialis & forearm thickness @ RPE 8

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

    Crisp lockout arm feeder pump @ RPE 8

Week 3

4 sessions

Day 1 · Chest & Triceps Pump (Smolov Jr. Bench 6×6)

Bench Press main

  • 6 × 6 @ 75%working

    Rest 2:30

    Smolov Jr. Day 1: 6×6 @ 75%

Incline Dumbbell Press accessory

  • 4 × 10working

    Rest 1:30

    Upper pec stretch at bottom @ RPE 8

Cable Flye accessory

  • 3 × 15working

    Rest 1:00

    Controlled FST-7 pec stretch @ RPE 8

Overhead Tricep Extension accessory

  • 4 × 12working

    Rest 1:15

    Long-head triceps stretch @ RPE 8

Day 2 · Back Width & Biceps Peak (Smolov Jr. Bench 7×5)

Bench Press main

  • 7 × 5 @ 80%working

    Rest 2:30

    Smolov Jr. Day 2: 7×5 @ 80%

Lat Pulldown accessory

  • 4 × 10working

    Rest 1:30

    Drive elbows down to hips @ RPE 8

Chest-Supported Row accessory

  • 4 × 10working

    Rest 1:30

    Upper-back thickness without lower-back fatigue @ RPE 8

Incline Dumbbell Curl accessory

  • 4 × 12working

    Rest 1:00

    Long-head biceps stretch @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4)

Bench Press main

  • 8 × 4 @ 85%working

    Rest 3:00

    Smolov Jr. Day 3: 8×4 @ 85%

Hack Squat accessory

  • 4 × 12working

    Rest 2:00

    Deep knee flexion for quad sweep @ RPE 8

Leg Curl accessory

  • 4 × 12working

    Rest 1:15

    Controlled eccentric hamstring curl @ RPE 8

Standing Calf Raise accessory

  • 4 × 15working

    Rest 1:00

    1-second pause at bottom stretch @ RPE 8

Day 4 · 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3)

Bench Press main

  • 10 × 3 @ 90%working

    Rest 3:00

    Smolov Jr. Day 4: 10×3 @ 90%

Lateral Raise accessory

  • 5 × 15working

    Rest 1:00

    Lead with elbows for medial delt cap @ RPE 8

Face Pull accessory

  • 4 × 15working

    Rest 1:00

    Rear delts and external rotation @ RPE 8

Hammer Curl accessory

  • 3 × 15working

    Rest 1:00

    Brachialis & forearm thickness @ RPE 8

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

    Crisp lockout arm feeder pump @ RPE 8