This is a 6 week week bench press program based upon the Prilepin chart. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week.[Read more…]
Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.[Read more…]
A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions.[Read more…]
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.
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.[Read more…]
The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.[Read more…]