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?
This is the free program spreadsheet collection offered on Blaine Sumner’s site.
- 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…]
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…]