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Home » Programs » 4 Week Powerlifting & Strength Programs » 4 Week Bench Press Programs

4 Week Bench Press Program Spreadsheets

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

Don't see the program spreadsheet you're looking for?

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


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

Bench Press Pyramid Program

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.

[Read more…]

Filed Under: 4 Week Bench Press Programs, 4 Week Programs, 6 Week Bench Press Programs, 6 Week Programs, 8 Week Bench Press Programs, 8 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs




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.

See also: Greg Nuckols High Frequency Program (free spreadsheet) [Read more…]

Filed Under: 4 Week Bench Press Programs, 4 Week Deadlift Programs, 4 Week Programs, 4 Week Squat Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 4 Week Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan
Squat frequency: 1, 2, 3
Bench press frequency: 1, 2, 3
Deadlift frequency: 1, 2, 3

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