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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.

Pick your 4 training days Mon · Tue · Thu · Fri
Start this program Get the free spreadsheet
Schedule
4 days/wk
Length
3 weeks
Main lifts
1

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. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Smolov Jr. spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1Bench Press6670%140 lbs1×45 + 1×2.5Short rest. Volume is the point.
Day 2Bench Press7575%150 lbs1×45 + 1×5 + 1×2.5Short rest. Volume is the point.
Day 3Bench Press8480%160 lbs1×45 + 1×10 + 1×2.5Short rest. Volume is the point.
Day 4Bench Press10385%170 lbs1×45 + 1×10 + 1×5 + 1×2.5Short rest. Volume is the point.
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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

How progression works

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 are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.

Smolov Jr. - Week 1

4 sessions

Day 1

Bench Press main

  • 6 × 6 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 2

Bench Press main

  • 7 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 3

Bench Press main

  • 8 × 4 @ 80% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 4

Bench Press main

  • 10 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Smolov Jr. - Week 2

4 sessions

Day 1

Bench Press main

  • 6 × 6 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 2

Bench Press main

  • 7 × 5 @ 80% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 3

Bench Press main

  • 8 × 4 @ 85% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 4

Bench Press main

  • 10 × 3 @ 90% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Smolov Jr. - Week 3

4 sessions

Day 1

Bench Press main

  • 6 × 6 @ 80% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 2

Bench Press main

  • 7 × 5 @ 85% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 3

Bench Press main

  • 8 × 4 @ 90% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.

Day 4

Bench Press main

  • 10 × 3 @ 95% (start light, add 5 lb/session)working

    Rest 2:00

    Short rest. Volume is the point.