High-Intensity Bench Press Training

The Smolov Junior Bench Press Program is a high-intensity training routine designed to increase the intensity of your bench press. This program runs for 3 weeks and consists of 4 training sessions per week.

Workout Structure

The Smolov Junior follows this training schedule:

• Week 1:

  • Day 1: 6 sets of 6 reps (approximately 70% of your max weight)
  • Day 2: 7 sets of 5 reps (approximately 75% of your max weight)
  • Day 3: 8 sets of 4 reps (approximately 80% of your max weight)
  • Day 4: 10 sets of 3 reps (approximately 85% of your max weight)

• Week 2: Add approximately 2.5-5kg to each set

• Week 3: Add an additional 5-10kg to the weight

This program is designed to maximize your bench press capabilities through intense training. By following the prescribed weights for each set, you can expect an increase in your one-rep max (1RM).

The Smolov Junior Bench Press Program is an excellent choice for lifters looking to see results in a short period. Maintaining proper form and taking adequate rest during the program is crucial.