Smolov Jr Calculator: Your Intense Bench Press Program Generator

Welcome to the Smolov Jr Calculator, designed to boost your bench press strength in just 3 weeks! This program is a condensed version of the original Smolov squat routine, adapted for the bench press. Whether you're looking to break through a plateau or aiming for a new PR, our app creates a customized Smolov Jr program tailored just for you.

What is Smolov Jr?

Smolov Jr is a high-frequency, high-volume bench press program derived from the infamous Smolov squat routine. It's known for producing rapid strength gains in a short period, making it popular among powerlifters and strength enthusiasts.

How Our App Works

1. Input Your Stats: Simply enter your current 1 rep max (1RM) for bench press.
2. Get Your Program: With a click of a button, our app generates a complete 3-week Smolov Jr program customized to your strength level.
3. View Your Workouts: Navigate through each week to see your daily workouts. Every training day includes specific sets, reps, and weights calculated just for you.
4. Download for Easy Reference: Export your entire program to an Excel file, making it easy to track your progress at the gym or share with your coach.

What Makes Smolov Jr Special?

• High Frequency: Train the bench press four times a week for rapid skill acquisition and strength gains.
• Progressive Overload: Experience a gradual increase in weight throughout the program.
• Focused Approach: Concentrates solely on improving your bench press, making it ideal for specialized training phases.
• Time-Efficient: Achieve significant strength gains in just 3 weeks.

Who Can Benefit?

• Intermediate to Advanced Lifters: Break through plateaus with this intense, focused approach.
• Powerlifters: Ideal for a pre-competition peaking phase to maximize your bench press performance.
• Strength Enthusiasts: Push your limits and achieve new personal records in a short time frame.

Ready to supercharge your bench press? Input your bench press 1RM now and get your personalized Smolov Jr program in seconds! Remember, this is a demanding program. Ensure you're well-rested, well-fed, and ready for the challenge. Happy lifting!

Smolov Jr Program Methodology

Understanding the science behind Smolov Jr will help you appreciate the program's effectiveness:

1. Duration: The program lasts for 3 weeks, making it a perfect short-term intensity boost.
2. Frequency: You'll be bench pressing 4 times per week, allowing for frequent practice and neural adaptation.
3. Volume and Intensity: The program follows a consistent structure throughout:
   • Monday: 6 sets of 6 reps
   • Wednesday: 7 sets of 5 reps
   • Friday: 8 sets of 4 reps
   • Saturday: 10 sets of 3 reps
4. Progressive Overload: The weight increases each week:
   • Week 1: Starts at 70% of your 1RM
   • Week 2: Increases by 5-10 lbs (2.5-5 kg)
   • Week 3: Increases by another 5-10 lbs (2.5-5 kg)
5. Specificity: By focusing solely on the bench press, the program maximizes skill acquisition and strength gains in this lift.
6. Overreaching: The program intentionally overreaches, pushing your body to adapt to high stress levels.
7. Recovery Emphasis: Due to the high demands of the program, proper recovery (nutrition, sleep, stress management) is crucial.
8. Psychological Toughness: The high volume and frequency build mental resilience, preparing you for the demands of heavy lifting.

Note: While Smolov Jr is typically run for the bench press, it can be adapted for other lifts like overhead press or even as a squat program. Our calculator focuses on the bench press version, which is the most common application of Smolov Jr.