Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.
Bench Press 2 Days per Week - Powerlifting Programs
These are bench press programs that call for the athlete to bench 2 days per week.
To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.
The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.[Read more…]
GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. The GZCLP program is available in three day and four day versions. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.[Read more…]
Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.
Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]
This is a variation of Tactical Barbell programming combined with the GZCL program framework. It only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]
If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.
The results? Well, see for yourself…. [Read more…]
This is the free program spreadsheet collection offered on Blaine Sumner’s site.
- linear progression program
- high frequency program
- off-season program
- equipped lifting program
- bench-only program
All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]
10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂
Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.
The Original Matrix and Modified Matrix bench programs were designed by Ken Lain to help peak his bench press.
While both versions calls for a heavy and light bench day, the original version is much more aggressive in its programming, especially on heavy days.
For this reason, most athletes are recommended to start with the “modified matrix” version. [Read more…]
Update: KG and LB rounding now supported.
Developed by Fred Hatfield (aka Dr. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light.
It can be run for a specific lift or all three lifts.
The 1RM increase is 10%, making it an ambitious peaking program, although it does allow for a deload period half way through the program for recovery. [Read more…]
Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg).
This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.
Brandon Lilly’s Cube Predator program is a successor to the Cube Method, which is a 4x weekly powerlifting program with a “back to basics” approach to training.
Instead, Cube Predator focuses primarily on the bench press and bench accessories, allowing it to be “plugged in” to other programs. It focuses on additional volume and frequency for more advanced lifters. It is a 6 week program.
Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up.
Brad Gillingham’s 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. [Read more…]
Greg Nuckols released 28 program variations through his site, Stronger by Science.
In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.