Strength Advanced 3 weeks 4 days/wk

5/3/1 for Strength Smolov Junior Bench

3-week high-frequency bench press specialisation.

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5/3/1 for Strength Smolov Junior Bench
by Coach Liu 60 min / session
Session length
60 min
Program length
3 weeks
Days / week
4 days
Primary goal
Strength
Prerequisites

At least 1 year of consistent barbell training. Known 1RM on squat, bench, deadlift and OHP. Healthy joints.

How to progress

Use 90% of your true 1RM as the training max. Add 2.5kg to lower-body lifts and 1.25kg to upper-body lifts each cycle (4 weeks).

🔥 Warm-up
  1. 5 min easy aerobic
  2. Dynamic mobility for the day's lift
  3. 3 warm-up sets at 40% / 50% / 60% of training max
💨 Cool-down
  1. 5 min walk
  2. Target muscle stretch 60s each
  3. Foam roll tight areas
Weekly schedule

4-day split

Day 1
OHP Day
Shoulders + Accessories
1.
Overhead Press ↗
Last set AMRAP
5/3/1
Week 1: 5x65%, 5x75%, 5+x85%
150s
2.
Bench Press ↗
Boring But Big accessory
5
10
90s
3.
5
10
90s
4.
5
20
60s
Day 2
Deadlift Day
Posterior Chain + Accessories
1.
Deadlift ↗
Last set AMRAP
5/3/1
Week 1: 5x65%, 5x75%, 5+x85%
180s
2.
Squat ↗
Boring But Big accessory
5
10
120s
3.
3
60s
45s
Day 3
Rest or Active Recovery
Recovery
Cardio
Cardio / active recovery: 20–30 min Zone 2 walk or bike
Day 4
Bench Day
Chest + Accessories
1.
Bench Press ↗
Last set AMRAP
5/3/1
Week 1: 5x65%, 5x75%, 5+x85%
150s
2.
5
10
90s
3.
5
10
90s
Coach notes
  • ▸ This is a advanced-level plan over 3 weeks.
  • ▸ Sessions average 60 min. Adjust based on recovery.
  • ▸ Take a deload week (50% volume) every 4th week.
Strength Powerlifting Smolov 4 days Advanced

Ready to start 5/3/1 for Strength Smolov Junior Bench?

Bookmark this page, set a start date, and train consistently. Track your lifts week-over-week.

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