Free Programs and Spreadsheets
These are bench press programs that call for the athlete to bench 5 days per week.
To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.
Last updated
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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May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.
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.
[Read more…] Last updated
Experience level: Advanced
Weeks: 5
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: Powerlifting
Uses RPE:No
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
This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 3
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: High Volume, Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.
It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal: Peaking, Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 5, 7, Indefinite
Periodization: Autoregulated, Linear Periodization
Powerlifting meet prep program: Yes
Program goal: High Volume, 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
Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.
It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.
Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 13, 6
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE:No
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
Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.