Free Programs and Spreadsheets

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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Check out all 4 week programs or all bench press programs.

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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Greg Nuckols 28 Programs Spreadsheet

By Kyle Risley
Last updated August 26, 2020

Recommended by Lift Vault: Recommended
Experience level: Advanced, Beginner, Intermediate
Weeks: 4
Periodization: Undulating Periodization
Meet prep program: No
Program goal: High Volume, Powerlifting, Strength
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

Greg Nuckols released 28 program variations through his site, Stronger by Science.

In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.