12 Week Bench Press Program Spreadsheets

Here is a filtered list of powerlifting bench press programs that last for 12 weeks.

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Check out all 12 week powerlifting programs or all bench press programs.

GZCL Jacked and Tactical (Bench + Squat Only)

By Kyle Risley
Last updated April 18, 2020
Experience level: Intermediate
Weeks: 6
Periodization: Block Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

5 Blaine Sumner Program Spreadsheets

By Kyle Risley
Last updated April 18, 2020
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 12
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Equipped, High Volume, Off Season, Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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

By Kyle Risley
Last updated October 1, 2019
Experience level: Intermediate
Weeks: 11, 12
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: Yes
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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

By Kyle Risley
Last updated October 2, 2019
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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 Press Program

By Kyle Risley
Last updated July 15, 2021
Experience level: Intermediate
Weeks: 12
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]