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Home » Programs » 12 Week Powerlifting & Strength Programs » 12 Week Bench Press Programs » 5 Blaine Sumner Program Spreadsheets

5 Blaine Sumner Program Spreadsheets

Last updated April 18, 2020
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


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.

If you enjoy the programs, Blaine also offers customized programming, customized nutrition, and 1 on 1 training. Definitely check those our if you’re looking for professional coaching.

5 Gorilla Squad Programs by Blaine Sumner | LiftVault.com

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Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 1, 4
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

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