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Smolov Bench Variation

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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181 views4 pages

Smolov Bench Variation

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.

Uploaded by

isalift
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
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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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