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Home » Programs » 12 Week Programs » 12 Week Bench Press Programs

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.

 

GZCL Jacked and Tactical (Bench + Squat Only)

Last updated September 30, 2019

Experience level: Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

3.8 / 5 ( 9 votes )

This is a variation of Tactical Barbell programming combined with the GZCL program framework. It 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…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, 12 Week Squat Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Workout Program, Strength Training Workout Program

Squat frequency: 3
Bench press frequency: 2

Overhead press frequency: 3

5 Blaine Sumner Program Spreadsheets

Last updated October 1, 2019
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 12
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal:Equipped, High Volume, Off Season, Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

4.5 / 5 ( 2 votes )

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…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Powerlifting Program, Programs

Squat frequency: 1, 4
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Weightrainer Peaking Programs #1 and #2 Spreadsheets

Last updated October 1, 2019

Experience level: Intermediate
Weeks: 11, 12
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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…]

Filed Under: 11 Week Programs, 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Workout Program

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

12 Week Bench Press Peaking Program Spreadsheet

Last updated October 2, 2019

Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

2.5 / 5 ( 38 votes )

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…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Programs


Bench press frequency: 1

Brad Gillingham 12 Week Bench Program

Last updated October 3, 2019

Experience level: Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

3.7 / 5 ( 78 votes )

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…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs


Bench press frequency: 2

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