We recently started the “Smolov”-Bench workout, a workout very heavy in benching. It was created to increase the strength in bench pressing over a relatively short period of time. I am not so much about personal records, I really don’t mind if I can bench or ssquat more the one day than the other. But my husband found this workout and since he would like to increase his bench press, I figured I’ll give it a shot.
Short, but intense workout
After one week in, I like this program a lot. The workouts are very short, but because you are going every time a little higher in weight, you still feel like you really did something. This workout is probably not the best one for beginners, since I already mentioned, it contains a lot of benchpress, while it is important for beginners to grow each muscle group the same and don’t concentrate to much on one. Never skip leg day, right?!
My husband found the “Smolov”-program on T-nation, so click over there, to find more infos to the individual exercises. A good form is always important, but here more than ever, since you will bench press 4 times a week. If your form is incorrect, you won’t get the results you are hoping for and even worse: you will be way more likely to hurt yourself. Please read up before you bench press on how to do it and have other people looking at you, so they can correct you, if necessary.
A. Benchpress 6 Sets x 6 Reps
B. Cable Row 3 Sets x 10-12 Reps
C1. Triceps Extension 3 Sets x 12-15 Reps
C2. Biceps Curl 3 Sets x 12-15 Reps
A. Squat 3 Sets x 6 Reps
B. Deadlift 3 Sets x 8-10 Reps
C. Ab exercise 3 Sets x 10 Reps
(Ab rolls, Sit-Ups, whatever you prefer. The original program asks for Ball
rollsouts, but my husband and I do a little ab workout with sit-ups, russian
twists, scissors, etc.)
A. Benchpress 7 Sets x 5 Reps
B. Face Pull 3 Sets x 10-12 Reps
A. Deadlift 5 Sets x 3 Reps
B. Split Squat 3 Sets x 15 Reps
C. Plank 3 Sets until failure
A. Benchpress 8 Sets x 4
A. Benchpress 10 Sets x 3
B. Pull-Up (Bodyweight) 3 Sets until failure