Smolov Jr. Bench Press Program
A brutal 3-week high-frequency peaking block. Four sessions per week with progressive loading — designed to add 10–20 kg to your bench in under a month.
3 weeks
Duration
4× / week
Frequency
+10–20 kg
Expected Gain
Intermediate+
Level
How it works
Smolov Jr. is built around four weekly training days, each targeting a different rep-set combination at increasing percentages of your 1RM. You start at 70% and go up to 85%, accumulating massive training volume over the week.
Each successive week adds 10 lbs to all sessions. Week 3 is the peak — hit it, then test your new max the following week after 3–4 days of rest.
Your Training Schedule
Week 1
| Day | Sets × Reps | % of 1RM |
|---|---|---|
| Monday | 6 × 6 | 70% |
| Wednesday | 7 × 5 | 75% |
| Friday | 8 × 4 | 80% |
| Saturday | 9 × 3 | 85% |
Week 2
| Day | Sets × Reps | % of 1RM |
|---|---|---|
| Monday | 6 × 6 | 70% |
| Wednesday | 7 × 5 | 75% |
| Friday | 8 × 4 | 80% |
| Saturday | 9 × 3 | 85% |
Week 3 — Peak Week
| Day | Sets × Reps | % of 1RM |
|---|---|---|
| Monday | 6 × 6 | 70% |
| Wednesday | 7 × 5 | 75% |
| Friday | 8 × 4 | 80% |
| Saturday | 9 × 3 | 85% |
Enter your 1RM above to see your exact training weights
Ditch the spreadsheet
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