Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Lift Vault Market
    • Buy Custom Programs
    • Buy Training Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
        • Home Workouts
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
      • Bro Split Workout
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Weight Loss
        • The 8 Best Pre Workouts for Beginners [Tested]
        • Best Pre Workout for Women
        • Homemade Pre Workout
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Whey Protein Powder
        • Best Mass Gainers
        • The 5 Best Creatine Supplements for Bulking
        • Best Turkesterone
        • Best Tongkat Ali Supplements
        • Best Ecdysterone Supplements
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best BCAA for Women
        • Best Creatine for Teens
      • Strongest Fat Burner
  • Learn
    • Resources
      • Powerlifting Meets Near Me
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Deadlift vs Romanian Deadlift
      • Long Head Bicep Exercises
      • Short Head Bicep Exercises
      • Cable Shoulder Exercises
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
Home » Programs » 6 Week Powerlifting & Strength Programs » 6 Week Bench Press Programs » 6 Week Russian Bench Press Peaking Program (3 Day)

6 Week Russian Bench Press Peaking Program (3 Day)

Avatar

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

Table of Contents

  • 1 Overview
  • 2 Accessories
  • 3 6 Week Russian Bench Press Peaking Program Spreadsheet

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.

While it may not look like much, this is a significant amount of volume for the prescribed intensities. Week 1 is an easy week, but it quickly ramps up from there (take a look a week 4).

Good for peaking and preparing for a powerlifting meet.

Accessories

A lot of people are messaging me and asking if they should also be doing accessories while running this program.

Yes, you can do accessory lifts during the first 3 weeks, but I wouldn’t recommend doing much past that.

It’s a peaking program. It is designed to peak your bench press for a specific period of time – usually a powerlifting meet. Most people cannot run this kind of program many times back to back since the intensity is so high. It needs to be mixed in with other training blocks (see: block periodization programs).

Doing accessories during the back half of the program could interfere with your recovery, which is essential to adequately completing the program.

I personally like to do the following accessories for 3 to 5 sets of 10 to 15 reps:

  • Hammer curls
  • Tricep extensions
  • Rows
  • Pull downs

But this is me. Your accessory choice should reflect your individual weaknesses and preferences.

I personally would not perform any bench press variations (e.g. incline bench press, dumbbell press, etc.) while running this.

I also, again, would not do many accessories past week 3 other than any prehab movements you find helpful (e.g. band pull-aparts, light curls for elbow health, etc.).

6 Week Russian Bench Press Peaking Program Spreadsheet

via TimInVermont’s Calculator

November 8, 2021 Update: Thanks to a Lift Vault reader, I corrected the Week 3 Day 2 rep scheme to 6 sets of 6 reps. It had been incorrectly recorded as 6 sets of 5 reps. The fix is included in the spreadsheet below.

6 Week Russian Bench Press Program | LiftVault.com

Avatar

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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

Related Posts

  • 12 Week Bench Press Peaking Program Spreadsheet

    This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)…

  • Scott Warman 10 Week Bench Press Peaking Program

    Scott Warman's 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. 1RM improvements are saved for meet day. Like many advanced peaking programs, Scott Warman's is set up…

  • 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.  Format: Bench 2x weekly…

  • Candito 6 Week + Advanced Bench Press Hybrid Program

    This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito's Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume.  Candito 6 Week…

  • 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.  Try the 12 Week…

  • Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)

    Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) - the Deathbench program is a disciple of the "if you want a bigger bench press, bench more" church. There are two versions here: original and taper (to help with meet preparation). Both are 10 week bench…

download-folder

Unlock The Vault!

Get lifetime access to every Lift Vault spreadsheet on Google Drive.

Download, bookmark, or browse. 

Latest Posts

  • The 5 Best HMB Supplements in 2023
  • The 5 Best Multivitamins for Teens in 2023
  • Dark Labs Coupon Codes + Discounts
  • The 8 Best Paleo Protein Powders for 2023
  • The 6 Best Egg White Protein Powders in 2023

Copyright © 2023 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer