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Smolov jr bench program plus hypetrophy BY (FisH) (1)

by fishh s
37 athletes joined

Program Description

Extreme intensity for fast strength gains Specifically.for.bench it's an old Soviet program I'm just adding hypetrophy for the rest of the muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 03, 2024 04:13
  • Last Edited
    Feb 03, 2025 04:16
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
70%
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
5A
Lat Pulldown (Close Grip)
2
15 reps
RPE 9
5B
Straight Arm Pulldown
2
10 reps
RPE 9
6
Seated Row (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
70%
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
5A
Lat Pulldown (Close Grip)
2
15 reps
RPE 9
5B
Straight Arm Pulldown
2
10 reps
RPE 9
6
Seated Row (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
70%
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
5A
Lat Pulldown (Close Grip)
2
15 reps
RPE 9
5B
Straight Arm Pulldown
2
10 reps
RPE 9
6
Seated Row (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
5 reps
75%
2
Squat (Barbell)
3
1-7 reps
RPE 8
3
Single-Leg Leg Curl
2
12 reps
RPE 9
4
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
5 reps
75%
2
Squat (Barbell)
3
1-7 reps
RPE 8
3
Single-Leg Leg Curl
2
12 reps
RPE 9
4
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
5 reps
75%
2
Squat (Barbell)
3
1-7 reps
RPE 8
3
Single-Leg Leg Curl
2
12 reps
RPE 9
4
Calf Raise (Leg Press)
4
15 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Skull Crusher
3
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
80%
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
80%
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
4 reps
80%
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
85%
2
High Row
2
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
85%
2
High Row
2
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
85%
2
High Row
2
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9
Week 1
1 / 3 Weeks
Day 2
1
Bench Press (Paused)
7 Sets
5 Reps
75%
2
Squat (Barbell)
3 Sets
1-7 Reps
@8
3
Single-Leg Leg Curl
2 Sets
12 Reps
@9
4
Calf Raise (Leg Press)
4 Sets
15 Reps
@8.5
5
Hammer Curl
2 Sets
10 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Skull Crusher
3 Sets
12-20 Reps
@9.5
Day 3
1
Bench Press (Paused)
8 Sets
4 Reps
80%
2
Lateral Raise (Cable)
3 Sets
12 Reps
@9
3
Lateral Raise (Machine)
3 Sets
15 Reps
@9
4
Face Pull
4 Sets
15 Reps
@8
Day 1
1
Bench Press (Paused)
6 Sets
6 Reps
70%
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@9.5
5A
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@9
5B
Straight Arm Pulldown
2 Sets
10 Reps
@9
6
Seated Row (Cable)
2 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
10 Sets
3 Reps
85%
2
High Row
2 Sets
10 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8.5
5
Seated Row (Cable)
2 Sets
10 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Wrist Curls
4 Sets
15 Reps
@9