The program
Smolov Jr.: Free Spreadsheet, Percentages & Tracker
Free Smolov Jr. 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
- 1
What you’ll train
The main movements in this program.
Review exercise techniqueBefore 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 toolsSpreadsheet & Calculator
Download the Smolov Jr. spreadsheet
Calculate your Smolov Jr. weights
Free Smolov Jr. 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 | Bench Press | 6 | 6 | 70% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | Short rest. Volume is the point. |
| Day 2 | Bench Press | 7 | 5 | 75% | 140 lbs | 1×45 + 1×2.5 | Short rest. Volume is the point. |
| Day 3 | Bench Press | 8 | 4 | 80% | 150 lbs | 1×45 + 1×5 + 1×2.5 | Short rest. Volume is the point. |
| Day 4 | Bench Press | 10 | 3 | 85% | 155 lbs | 1×45 + 1×10 | Short rest. Volume is the point. |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
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
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
Smolov Jr. - Week 1
4 sessions
Day 1
Bench Press main
6 × 6 @ 70%working
Rest 2:00
Short rest. Volume is the point.
Day 2
Bench Press main
7 × 5 @ 75%working
Rest 2:00
Short rest. Volume is the point.
Day 3
Bench Press main
8 × 4 @ 80%working
Rest 2:00
Short rest. Volume is the point.
Day 4
Bench Press main
10 × 3 @ 85%working
Rest 2:00
Short rest. Volume is the point.
Smolov Jr. - Week 2
4
sessions
Smolov Jr. - Week 2
4 sessions
Day 1
Bench Press main
6 × 6 @ 75%working
Rest 2:00
Short rest. Volume is the point.
Day 2
Bench Press main
7 × 5 @ 80%working
Rest 2:00
Short rest. Volume is the point.
Day 3
Bench Press main
8 × 4 @ 85%working
Rest 2:00
Short rest. Volume is the point.
Day 4
Bench Press main
10 × 3 @ 90%working
Rest 2:00
Short rest. Volume is the point.
Smolov Jr. - Week 3
4
sessions
Smolov Jr. - Week 3
4 sessions
Day 1
Bench Press main
6 × 6 @ 80%working
Rest 2:00
Short rest. Volume is the point.
Day 2
Bench Press main
7 × 5 @ 85%working
Rest 2:00
Short rest. Volume is the point.
Day 3
Bench Press main
8 × 4 @ 90%working
Rest 2:00
Short rest. Volume is the point.
Day 4
Bench Press main
10 × 3 @ 95%working
Rest 2:00
Short rest. Volume is the point.