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10 Week Bench Press Program Spreadsheets

Here is a filtered list of powerlifting bench press programs that last for 10 weeks.

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Scott Warman 10 Week Bench Press Peaking Program

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Scott Warman’s 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. 1RM improvements are saved for meet day. [Read more…]

Ken Lain’s 10 Week Matrix Bench Program Spreadsheet (Original + Modified Versions)

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Ken Lain built the Matrix bench programs to peak his own bench press, and there are two versions of it. Both run 10 weeks on two bench days a week: an A workout that opens with a heavy single and follows it with backoff volume, and a lighter B workout. The rep count on the backoff sets drops by one every week while the percentages climb.

The heavy single is the unusual part. You’re pulling a near-max single every A session from week 1 and pushing past 100% of your entered max in the back half, then dropping straight into a set of 10, 9, 8 and so on. Week 10 is the test: the modified version works up through 100%, 104% and 108%, the original takes a single shot at 110%.

Both versions call for a heavy and a light bench day, but the original is much more aggressive, especially on the heavy days. It opens at a 98% single in week 1 where the modified opens at 90%, and it runs 3 backoff sets instead of 2. Most lifters should start with the modified version.

[Read more…]

Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)

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Deathbench is a 10 week bench specialization program from Redditor Matt Disbrow (/u/mdisbrow). You bench twice a week for the whole block: one heavy day built on ten ramping top sets, and one volume day where the bench weight stays fixed and the accessory work does the damage. It’s a disciple of the “if you want a bigger bench press, bench more” church.

The heavy day is where the name comes from. You work up through 5 sets of 3, then 3 sets of 3, then 2 sets of 2, ten sets in total, and the weights climb about 5 lbs a week across the block. Everything after that is triceps and midsection volume, and the doses are big: skull crushers for 5 sets of 12, triceps extensions for 5 sets of 20, and ab wheel for 5 sets of 25, every single session.

Matt has stated that he originally intended Deathbench for lifters benching 315 lbs or more, though he’s seen progress from someone benching 275. There’s no magic number, but if you’re well under that, a 3x weekly bench program like Greg Nuckols’ 28 Programs will likely serve you better. This program assumes you can already handle heavy pressing volume twice a week.

[Read more…]