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Home » Programs » 6 Week Powerlifting & Strength Programs » 6 Week Bench Press Programs » KIZEN 6 Week Bench Peaking Program Spreadsheet

KIZEN 6 Week Bench Peaking Program Spreadsheet

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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.

Table of Contents

  • 1  Try the 12 Week Bench Press Cycle
  • 2 About the Program
  • 3 About KIZEN

 Try the 12 Week Bench Press Cycle

If you enjoyed this 6 week peaking block, check out the longer 12 week bench press program from Kizen.

Plateau Buster for the Bench
12 Week Bench Press Program | Kizen Training
12 Week Bench Press Program | Kizen Training

5 day per week, high frequency bench press program from the strong guys at Kizen Training.

Built to help you PR your bench in 12 weeks.

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Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you.

About the Program

This bench program is for peaking, so by definition its primary purpose is to add weight to your bench press. If you’re looking to add upper body size, try a bodybuilding program or PPL. This is a low volume, high intensity 2x per week bench peaking program to get you comfortable with heavy weights and smash PRs.

It’s strength lies in its simplicity. No nonsense.

All credit goes to the guys at KIZEN. I only made a slight modification to allow for 1RM inputs. Just plug in your bench press 1RM and the spreadsheet does the rest (except lift the weights).

KIZEN 6 Week Bench Program

About KIZEN

Founded by Omar Isuf, Bart Kwan, and Silent Mike, KIZEN Training aims to provide straightforward, affordable advice for folks that want to get stronger, lose weight, or prep for meets. If you’re tired of BS fitness shortcuts, you’ll like KIZEN Training.

Sign up today to enroll in the free bench press course that accompanies this spreadsheet.

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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: 6 Week Workout Plan

Bench press frequency: 2

Overhead press frequency: 1

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