The program
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.
- Bench Press
- Incline Dumbbell Press
- Cable Flye
- Overhead Tricep Extension
- Lat Pulldown
- Chest-Supported Row
- Incline Dumbbell Curl
- Hack Squat
- Leg Curl
- Standing Calf Raise
- Lateral Raise
- Face Pull
- Hammer Curl
- Cable Pushdown
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 toolsSpreadsheet & 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.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Chest & Triceps Pump (Smolov Jr. Bench 6×6) | Bench Press | 6 | 6 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Smolov Jr. Day 1: 6×6 @ 70% |
| Day 1 — Chest & Triceps Pump (Smolov Jr. Bench 6×6) | Incline Dumbbell Press | 4 | 10 | — | — | — | Upper pec stretch at bottom @ RPE 8 |
| Day 1 — Chest & Triceps Pump (Smolov Jr. Bench 6×6) | Cable Flye | 3 | 15 | — | — | — | Controlled FST-7 pec stretch @ RPE 8 |
| Day 1 — Chest & Triceps Pump (Smolov Jr. Bench 6×6) | Overhead Tricep Extension | 4 | 12 | — | — | — | Long-head triceps stretch @ RPE 8 |
| Day 2 — Back Width & Biceps Peak (Smolov Jr. Bench 7×5) | Bench Press | 7 | 5 | 75% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | Smolov Jr. Day 2: 7×5 @ 75% |
| Day 2 — Back Width & Biceps Peak (Smolov Jr. Bench 7×5) | Lat Pulldown | 4 | 10 | — | — | — | Drive elbows down to hips @ RPE 8 |
| Day 2 — Back Width & Biceps Peak (Smolov Jr. Bench 7×5) | Chest-Supported Row | 4 | 10 | — | — | — | Upper-back thickness without lower-back fatigue @ RPE 8 |
| Day 2 — Back Width & Biceps Peak (Smolov Jr. Bench 7×5) | Incline Dumbbell Curl | 4 | 12 | — | — | — | Long-head biceps stretch @ RPE 8 |
| Day 3 — Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4) | Bench Press | 8 | 4 | 80% | 180 lbs | 1×45 + 2×10 + 1×2.5 | Smolov Jr. Day 3: 8×4 @ 80% |
| Day 3 — Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4) | Hack Squat | 4 | 12 | — | — | — | Deep knee flexion for quad sweep @ RPE 8 |
| Day 3 — Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4) | Leg Curl | 4 | 12 | — | — | — | Controlled eccentric hamstring curl @ RPE 8 |
| Day 3 — Quads, Hamstrings & Calves (Smolov Jr. Bench 8×4) | Standing Calf Raise | 4 | 15 | — | — | — | 1-second pause at bottom stretch @ RPE 8 |
| Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3) | Bench Press | 10 | 3 | 85% | 190 lbs | 1×45 + 1×25 + 1×2.5 | Smolov Jr. Day 4: 10×3 @ 85% |
| Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3) | Lateral Raise | 5 | 15 | — | — | — | Lead with elbows for medial delt cap @ RPE 8 |
| Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3) | Face Pull | 4 | 15 | — | — | — | Rear delts and external rotation @ RPE 8 |
| Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3) | Hammer Curl | 3 | 15 | — | — | — | Brachialis & forearm thickness @ RPE 8 |
| Day 4 — 3D Delts & Arm Feeder (Smolov Jr. Bench 10×3) | Cable Pushdown | 3 | 15 | — | — | — | Crisp lockout arm feeder pump @ RPE 8 |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
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
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
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
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
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