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Home » Programs » 10 Week Programs » 10 Week Bench Press Programs

10 Week Bench Press Program Spreadsheets

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

Don't see the program spreadsheet you're looking for?

Check out all 10 week powerlifting programs or all squat programs.

Scott Warman 10 Week Bench Press Peaking Program

Last updated October 1, 2019

Experience level: Intermediate
Weeks: 10
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

3.8 / 5 ( 6 votes )

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…]

Filed Under: 10 Week Bench Press Programs, 10 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs


Bench press frequency: 1

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

Last updated October 1, 2019

Experience level: Intermediate
Weeks: 10
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

4 / 5 ( 3 votes )

The Original Matrix and Modified Matrix bench programs were designed by Ken Lain to help peak his bench press.

While both versions calls for a heavy and light bench day, the original version is much more aggressive in its  programming, especially on heavy days.

For this reason, most athletes are recommended to start with the “modified matrix” version. [Read more…]

Filed Under: 10 Week Bench Press Programs, 10 Week Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs


Bench press frequency: 2

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

Last updated October 6, 2019
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

4 / 5 ( 80 votes )

Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church.

[Read more…]

Filed Under: 10 Week Bench Press Programs, 10 Week Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs


Bench press frequency: 2

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