Mastering the Bench Press: Your Smolov Bench Calculator
The Smolov Bench program is an advanced, high-frequency, high-intensity training cycle designed to dramatically increase your bench press 1-Rep Max (1RM). Originating from Russian powerlifting methodologies, it's renowned for its effectiveness but also for its brutal demands on recovery and mental fortitude. This calculator will help you navigate the Base Cycle of the Smolov Bench program, providing the precise weights you need to lift based on your current 1RM.
What is Smolov Bench?
The full Smolov program is typically a 13-week cycle, broken down into several phases:
- Base Cycle (4 Weeks): This is the foundational phase, characterized by high volume and increasing intensity. You'll be benching three times a week, with each week's weights calculated off an incrementally higher "effective" 1RM.
- Switching Phase (2 Weeks): A crucial recovery period after the intense base cycle. This phase typically involves active recovery and then a 1RM test to establish your new maximum for the next phase.
- Intensive Cycle (4 Weeks): This phase focuses on higher percentages of your *new* 1RM, with lower reps but still high frequency.
- Taper (3 Weeks): A final deload and preparation phase leading up to your ultimate 1RM test.
This calculator specifically focuses on generating the weights for the Base Cycle. After completing the Base Cycle and the Switching Phase, you will re-test your 1RM and can then use that new number to calculate the Intensive Cycle weights (though the Intensive Cycle structure is different).
Who is Smolov Bench For?
Smolov is NOT for beginners. It's an extremely demanding program best suited for:
- Intermediate to advanced lifters with at least 2-3 years of consistent training experience.
- Individuals with a solid foundation in bench press technique.
- Athletes who are well-rested, well-fed, and have excellent recovery habits.
- Those who are not currently competing or engaging in other highly demanding strength programs.
Due to its intensity, it's common to experience fatigue, joint soreness, and a significant time commitment. Listen to your body and prioritize recovery.
How to Use the Smolov Bench Calculator
- Enter Your Current 1RM: Input your absolute maximum weight you can bench press for one repetition. Be honest and accurate; this is the foundation of all your calculations.
- Enter Weekly 1RM Increment: This is the amount (in lbs) you will add to your "effective" 1RM each week during the Base Cycle. A common increment is 10 lbs (4.5 kg), but some advanced lifters might use 15-20 lbs (7-9 kg). Choose an increment that challenges you but is sustainable.
- Click "Calculate Smolov Bench": The calculator will generate a detailed workout plan for the 4-week Base Cycle, showing the weights for each set and rep scheme.
Remember to warm up properly before each session and cool down afterward. Good luck, and prepare for some serious gains!
Smolov Bench Base Cycle Calculator
Smolov Bench Base Cycle Program
"; htmlOutput += "All weights are in pounds (lbs) and rounded to the nearest 2.5 lbs."; function roundToNearest(value, nearest) { return Math.round(value / nearest) * nearest; } var baseCycleWorkouts = [ { day: "Monday", sets: [ { percent: 0.70, reps: 8, numSets: 3 }, { percent: 0.75, reps: 5, numSets: 2 }, { percent: 0.80, reps: 3, numSets: 2 }, { percent: 0.85, reps: 2, numSets: 1 }, { percent: 0.90, reps: 1, numSets: 1 } ]}, { day: "Wednesday", sets: [ { percent: 0.75, reps: 5, numSets: 5 } ]}, { day: "Friday", sets: [ { percent: 0.80, reps: 4, numSets: 4 } ]} ]; for (var week = 1; week <= 4; week++) { var effective1RM = oneRepMax + (week – 1) * incrementPerWeek; htmlOutput += "Week " + week + " (Effective 1RM: " + effective1RM + " lbs)
"; htmlOutput += "| Day | Sets x Reps | Weight (lbs) |
|---|---|---|
| " + workout.day + " | "; var workoutDetails = []; var weightsDetails = []; for (var j = 0; j < workout.sets.length; j++) { var set = workout.sets[j]; var calculatedWeight = roundToNearest(effective1RM * set.percent, 2.5); workoutDetails.push(set.numSets + "x" + set.reps); weightsDetails.push(calculatedWeight + " lbs"); } htmlOutput += workoutDetails.join(", ") + " | " + weightsDetails.join(", ") + " |
After Base Cycle (Weeks 5-6: Switching Phase)
"; htmlOutput += "Weeks 5 and 6 are for active recovery and testing your new 1RM. After this phase, re-test your bench press 1RM. You will then use your new 1RM to calculate the weights for the Intensive Cycle (which has a different set/rep scheme)."; htmlOutput += "Intensive Cycle (Weeks 7-10) structure (based on your NEW 1RM):"; htmlOutput += "- ";
htmlOutput += "
- Monday: 85% x 3 reps x 4 sets "; htmlOutput += "
- Wednesday: 80% x 5 reps x 5 sets "; htmlOutput += "
- Friday: 90% x 2 reps x 3 sets "; htmlOutput += "