Lift Vault

Free Programs and Spreadsheets

Home » 1 Day Bench Press Programs » Page 2

Bench Press 1 Day per Week

Below you'll find powerlifting and strength programs that include bench pressing 1 day per training week.

Some of these are bench press specialty programs, while others program for all lifts.

Search the Lift Vault Program Library for more program ideas.

Jeff Seid Workout Routine Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization: ,
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Boring But Big: 5/3/1 BBB Spreadsheets

By
Last updated

Recommended by Lift Vault:
Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Boring But Big (BBB) is a template built on top of Jim Wendler’s 5/3/1. You train 4 days per week, one main lift per day (squat, bench press, deadlift, overhead press) using the standard 5/3/1 loading scheme, then follow it up with 5 sets of 10 reps (at 50% of your training max) on the same or a paired lift. Each session also includes one accessory movement, typically lat work or abs.

The idea behind BBB is straightforward: use the 5/3/1 main work to build strength, then pile on the volume with 5×10 to force hypertrophy. You’re not switching programs or adding complexity. You’re just bolting on more work after the strength sets. Wendler originally detailed this template in his 5/3/1 Second Edition, and it’s also covered in 5/3/1 Forever.

BBB is best for intermediate lifters who’ve already run base 5/3/1 and want to add size without abandoning their strength base. If you’re still in beginner territory, start with 5/3/1 for Beginners first. The volume in BBB is real, and jumping straight into 5×10 when you’re still adapting to the main work is going to beat you up. Even experienced lifters should start the supplemental sets at 50% and resist going heavier for the first few cycles.

[Read more…]

5/3/1 BBB for Bodybuilding Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength.

It is run for 7 weeks per cycle with 4 training days per week. [Read more…]

5 Day Body Part Split Workout (4 Week Mesocycle)

By
Last updated

Experience level: ,
Weeks:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

Dexter Jackson Workout Routine Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]

Dorian Yates Workout Routine [1987-1992] Spreadsheet

By
Last updated

Experience level:
Weeks:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]

Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets

By
Last updated

Experience level: ,
Weeks:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding program that has become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.

I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading.

[Read more…]

Kai Greene Workout Routine Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Meet prep program:
Program goal:

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms.

[Read more…]

Jay Cutler Workout Program Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]

Sling Shot Bench Press Program Spreadsheet – 5 Week

By
Last updated

Experience level:
Weeks:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]

“Next Level” Linear Progression Strength Program (Brian Alsruhe)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

By
Last updated

Experience level: , ,
Weeks:
Periodization:
Meet prep program:
Program goal:

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.

You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]

Shortcut to Shred Reviews

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Shortcut to SIZE Reviews

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

Thinner Leaner Stronger Workout Program Spreadsheets

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]

8 Week Powerbuilding Program (Seba Kot)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. [Read more…]

10 Week Powerbuilding Program

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises.

[Read more…]

Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks:
Periodization: ,
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Background on the Juggernaut Method

The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.

As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…]

Fierce 5 Workout Program

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.

[Read more…]

Brian Alsruhe Conjugate Program

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]