Smolov Jr Bench Press Program!

[muscle4life989]

Has anyone ever tried this program, I have researched all around and can't find much on the topic.

It is basically a bench press program that makes you bench 4x weekly for 3 weeks I know it sounds like overtraining but it is only for 3 weeks. I wanted to start this program soon and wanted to know if anyone here has done this program before or are doing it ATM and what gains have you expected as it says 15-30lbs gains are expected if you follow the program correctly!

[zephed56]

Do you even need it? What is your BB bench and BB standing overhead press at right now?

3 weeks might be fine but long term it sounds like a recipe for injury to the shoulders. There are probably better and quicker ways to increase your bench though.

[Koaia]

You need to think about training in the long term rather than jumping a series random programs hoping to put 30 lbs on your bench in three weeks.