4 Week Bench Press Program Spreadsheets

Here is a filtered list of powerlifting bench press programs that last for 4 weeks.

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Bench Press Pyramid Workout Program Spreadsheets

By Kyle Risley
Last updated December 29, 2020

Experience level: Advanced, Intermediate
Weeks: 10, 12, 4, 6, 8
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Peaking, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes

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A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions.

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