Smolov Junior Bench

The Russian weight trainer Sergey Smolov is well known for his intense training routines, including those for the squat. 'Smolov Junior' is an abbreviated variation of one of his training formulas but using the same high-volume principles. It can be used as effectively for the bench press or the squat but it is not generally suitable for beginners.

While the volume is high, Smolov Junior is short and sharp - consisting of only 12 sessions typically done over three weeks.

It is very much a 'peaking' routine, meaning rapid gains can be made by experienced lifters but they may not be sustained for lengthy periods due to high demands on the central nervous system. Many will find this an effective routine to do pre-competition (powerlifting/bench pressing).

All reps are done at the same weight in a session. The first four sessions are with 70%, 75%, 80% and 85% of your one-rep maximum. A fixed weight increase applies to the next four sessions and a further fixed increase for the final four.

It's essential to rest from benching for a full week on completing Smolov Junior before you will achieve maximum strength.

  1. What is your name? (This will appear on your program)

  2. Enter the best weight you can currently bench press for one to five reps

    Max reps:

  3. Enter smallest available weight increment.

     This will be twice the smallest plate weight.

  4. Enter weight increment for second and third waves.

       

    (10lb and 5lb work well for many male trainees)

  5. Select how often you want to train

  6. Enter the start date for your training cycle.

     (Current month and year may be omitted)

  7. Keep this plan on your computer?