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  • Smolov Bench Variation

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    isalift
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    This 4-week bench peaking program consists of bench press workouts on Mondays, Wednesdays and Fridays with accessory work on Wednesdays and Saturdays. The program progresses each week by increasing weight and decreasing reps while monitoring difficulty on a 1-5 scale. The goal is to increase the participant's 1 rep max which is tested at the end of week 5.

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    Smolov jr bench

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    This 4-week bench peaking program consists of bench press workouts on Mondays, Wednesdays and Fridays with accessory work on Wednesdays and Saturdays. The program progresses each week by increasing weight and decreasing reps while monitoring difficulty on a 1-5 scale. The goal is to increase the participant's 1 rep max which is tested at the end of week 5.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as ods, pdf, or txt
    38 views4 pages

    Smolov Bench Variation

    Uploaded by

    isalift
    This 4-week bench peaking program consists of bench press workouts on Mondays, Wednesdays and Fridays with accessory work on Wednesdays and Saturdays. The program progresses each week by increasing weight and decreasing reps while monitoring difficulty on a 1-5 scale. The goal is to increase the participant's 1 rep max which is tested at the end of week 5.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as ods, pdf, or txt
    of 4

    4 Week Bench Peaking Program

    Benching Accessory Work:


    Enter 1RM: 130 Wednesday: Bench Press Accessory
    Saturday: Tricep Accessory Work

    Week 1 Weight Sets Reps Difficulty (1-5) Total Volume:

    Monday 91 4 9 5 3276
    Wednesdy 97,5 5 6 5 2925
    Friday 104 6 5 4 3120
    Saturday 110,5 10 3 1 3315
    Total Difficulty: 15 12636
    Week 2 Weight Sets Reps Difficulty (1-5)

    Monday 96 4 9 1 3456
    Wednesday 102,5 5 6 2 3075
    Friday 109 6 5 3 3270
    Saturday 115,5 10 3 4 3465
    Total Difficulty: 10 13266
    Week 3 Difficulty (1-5)

    Monday 106 4 9 3 3816


    Wednesday 112,5 5 6 4 3375
    Friday 119 6 5 4 3570
    Saturday 125,5 10 3 4 3765
    Total Difficulty: 15 14526
    Week 4 Difficulty (1-5)

    Monday 111 4 9 1 3996


    Wednesday 117,5 5 6 4 3525
    Friday 124 6 5 3 3720
    Saturday 130,5 10 3 2 3915
    Total Difficulty: 10 15156
    Week 5
    Monday: 91 5 5
    Test new 1RM on Thursday of Week 5
    Enter New 1RM: 365
    Total 1RM Increase: 235
    TOTAL VOLUME BY WORKOUT

    otal Volume:

    TOTAL VOLUME BY WEEK


    Instructions

    1. Enter 1RM
    2. Enter daily difficulty after workout between 1 and 5 (5 being the hardest).
    3. Following weeks will adjust accordingly based on difficulty entered.
    4. Enter new 1RM below week 5

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