Smolov Jr.
Bulking
Advanced
Barbell
Plan Details
The Smolov Jr. routine by spencerdf is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Bench Program. Approximately 30-40 reps of volume every workout. Run for 3 weeks increasing weight every week (ie 5-10 lbs. on each workout compared to the previous week)
Routine detail
Mon
Day 2 7x5 (75%)
Est. 40 min
1 exercise
Barbell Bench Press
7 Sets x 5 Reps
Wed
Day 3 8x4 (80%)
Est. 44 min
1 exercise
Barbell Bench Press
8 Sets x 4 Reps
Fri
Day 4 10x3 (85%)
Est. 54 min
1 exercise
Barbell Bench Press
10 Sets x 3 Reps
Sat
Day 1 6x6 (70%)
Est. 35 min
1 exercise
Barbell Bench Press
6 Sets x 6 Reps
