Bench Press 5 Days per Week - Powerlifting Programs

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.

Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)

Last updated September 28, 2019

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…]

Candito 6 Week + Advanced Bench Press Hybrid Program

Last updated October 1, 2019

Edit: Sets and reps were flipped on week 4 for bench press. This has been fixed now.

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…]

Bulgarian Method Spreadsheet

Last updated October 3, 2019

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.

[Read more…]

PHUL Workout Routine Tips + Program Spreadsheet (Updated 2019)

Last updated October 11, 2019

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.

[Read more…]