Bench Press 3 Days per Week - Powerlifting Programs

These are bench press programs that call for the athlete to bench 3 days per week.

To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.

15 Week Intermediate Powerlifting Program (2021 Update)

Last updated February 15, 2021
Recommended by Lift Vault: Yes
Experience level: Intermediate
Weeks: 15
Periodization: Block Periodization
Powerlifting meet prep program: No, Yes
Program goal: Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No

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This is a 15 week intermediate powerlifting program from PRs on the Platform. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition.

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15 Week Intermediate Powerlifting Program (PRs on the Platform)

Last updated October 19, 2020
Experience level: Intermediate
Weeks: 15
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal: Peakin, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.

Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.

Program Overview

This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.

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Simple Jack’d Strength Training Program Spreadsheet

Last updated September 14, 2020
Experience level: Advanced, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal: High Volume, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.

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Heavy, Light, Medium (HLM) Program Spreadsheet

Last updated September 10, 2020
Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization, Linear Periodization
Powerlifting meet prep program: Yes
Program goal: Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.

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Tiger Shark 6 Week Bench Press Program

Last updated August 11, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: Hypertrophy, Peaking, Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. [Read more…]

Dietmar Wolf Norwegian Powerlifting Program Spreadsheets

Last updated July 19, 2020
Experience level: Beginner, Intermediate
Weeks: 11, 12, 8
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: High Volume, Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Dietmar Wolf is the head coach of the Norwegian powerlifting team. Below you’ll find some programs that are either attributed to him or have been released directly from the Norwegian Powerlifting Association. One program is from a Norwegian powerlifter named Frode Haugen; this program is labeled accordingly to reduce confusion. [Read more…]

Prep10 10 Week Peaking Program Spreadsheet

Last updated July 17, 2020
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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

Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week). [Read more…]