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…]
6 Week Bench Press Program Spreadsheets
Here is a filtered list of powerlifting bench press programs that last for 6 weeks.
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Check out all 6 week powerlifting programs or all bench press programs.
Candito 6 Week Advanced Bench Press Program Spreadsheet
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…]
Benching the Monolith Program Spreadsheet
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…]
6 Week Power Bench Press Program Spreadsheet
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…]
Cube Predator 6 Week Bench Program Spreadsheet
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…]
KIZEN 6 Week Bench Peaking Program Spreadsheet
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.