By Sergey Smolov · Advanced · 4× / week · 3 weeks · Full gym
Peak your bench press
A three-week bench-specialization block adapted from the Russian Smolov squat cycle. Four bench sessions a week at rising intensities and rep targets, adding a little weight each week. Brutal but famous for fast bench gains.
| Bench Press @ 70% | 6 × 6 |
| Bench Press @ 75% | 7 × 5 |
| Bench Press @ 80% | 8 × 4 |
| Bench Press @ 85% | 10 × 3 |
Source: Sergey Smolov — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Smolov Jr (Bench) and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.