Premium programIntermediate4 days / week3 weeks
Smolov Jr Style Bench Blast
Aggressive 3-week Smolov Jr–style bench specialization with rising %1RM each week, using a single 1RM input at program start.
- Equipment
- Barbell, Dumbbells, Machines, Bands
- Style
- Heavy, Volume
Unlock Smolov Jr Style Bench Blast in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Three-week high-frequency bench program (4 bench days/week) modeled after Smolov Jr. Volume and intensity are organized as 6x6, 7x5, 8x4, and 10x3 each week, with bench press percentages increasing across weeks while referencing a single initial 1RM. Accessories are kept moderate and RPE-based to support recovery and shoulder health.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓3 weeks of programming
- ✓4 training days per week
- ✓9 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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