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Home » Programs » 6 Week Powerlifting & Strength Programs » 6 Week Bench Press Programs

6 Week Bench Press Program Spreadsheets

Here is a filtered list of powerlifting bench press programs that last for 6 weeks.

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

Check out all 6 week powerlifting programs or all bench press programs.

 

6 Week Patrik Nyman Prilepin Bench Press Program

By Kyle Risley
Last updated February 23, 2024

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization, Undulating Periodization

Meet prep program: No

Program goal: 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

This is a 6 week week bench press program based upon the Prilepin chart. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week.

[Read more…]

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

Squat frequency: 0
Bench press frequency: 2
Deadlift frequency: 0
Overhead press frequency: 0

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




Tiger Shark 6 Week Bench Press Program

By Kyle Risley
Last updated August 11, 2020

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Peaking, Powerlifting, 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

Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. [Read more…]

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


Bench press frequency: 3

Overhead press frequency: 3

6 Week Russian Bench Press Peaking Program (3 Day)

By Kyle Risley
Last updated November 8, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking


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

Hey TikTok! Welcome to Lift Vault.

Any questions, please drop it in the Russian Bench Press Program discussion thread or email me. Good luck increasing your bench press!

To your continued gains,

Kyle

Overview

This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

Candito 6 Week Advanced Bench Press Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020


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

Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan



Benching the Monolith Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: 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

Benching the Monolith is a version of Jim Wendler’s Building the Monolith program that focuses on, you guessed it, the bench press. [Read more…]

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

6 Week Power Bench Press Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Experience level: Intermediate

Weeks: 6

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

Written by John Robbins and published by Dennis B. Beis in an early 1990’s issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max.  [Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan



Cube Predator 6 Week Bench Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

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

Brandon Lilly’s Cube Predator program is a successor to the Cube Method, which is a 4x weekly powerlifting program with a “back to basics” approach to training.

Instead, Cube Predator focuses primarily on the bench press and bench accessories, allowing it to be “plugged in” to other programs. It focuses on additional volume and frequency for more advanced lifters. It is a 6 week program.
[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan

Bench press frequency: 2

Overhead press frequency: 1

KIZEN 6 Week Bench Peaking Program Spreadsheet

By Kyle Risley
Last updated August 16, 2021

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Linear 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

Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan

Bench press frequency: 2

Overhead press frequency: 1

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