Advanced
Smolov Jr.
A 3-week high-volume specialization cycle for Bench Press (or Squat). Four training days per week with escalating intensity from 70% to 95%. Requires excellent recovery — not for beginners.
Read about the history and methodology smolov high-volume specialization
Duration
3 weeks
Frequency
4 days / wk
Exercises
1 unique
Difficulty
Advanced
Program Structure
Week-by-week breakdown of your training
D1
Day 1
1 exercises
1
Bench Press Main
6×6 @ 70%
D2
Day 2
1 exercises
1
Bench Press Main
7×5 @ 75%
D3
Day 3
1 exercises
1
Bench Press Main
8×4 @ 80%
D4
Day 4
1 exercises
1
Bench Press Main
10×3 @ 85%