This is a variation of the GZCL program framework that only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]
12 Week Bench Press Program Spreadsheets
Here is a filtered list of powerlifting bench press programs that last for 12 weeks.
Don't see the program spreadsheet you're looking for?
Check out all 12 week powerlifting programs or all bench press programs.
5 Blaine Sumner Program Spreadsheets
This is the free program spreadsheet collection offered on Blaine Sumner’s site.
It contains:
- linear progression program
- high frequency program
- off-season program
- equipped lifting program
- bench-only program
All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]
Weightrainer Peaking Programs #1 and #2 Spreadsheets
Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.
The two programs are pretty similar, but here are some key differences: [Read more…]
12 Week Bench Press Peaking Program Spreadsheet
This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter’s 1 rep max by the end of the cycle, which is pretty ambitious. [Read more…]
Brad Gillingham 12 Week Bench Program
Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up.
Brad Gillingham’s 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. [Read more…]