Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Buy 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
  • 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
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press: What’s the Difference?
      • Dumbbell vs Barbell Bench Press
      • Glute Bridge vs Hip Thrust
      • Split Squat vs Lunge
      • Leg Press vs Hack Squat
      • Deadlift vs Romanian Deadlift
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
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

Avatar

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.

Check Price
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.

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: 6 Week Workout Plan

Bench press frequency: 2

Overhead press frequency: 1

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)…

  • 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…

  • Classic 11 Week Deadlift Peaking Program Spreadsheet

    This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses. Format: Deadlift 1x weekly, 11 weeks…

  • 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…

  • 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"…

  • Brad Gillingham 12 Week Bench Press Program

    Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up. Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. Working from 90% of…

download-folder

Unlock The Vault!

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

Download, bookmark, or browse. 

Latest Posts

  • The 10 Best Pre-Workout Ingredients for 2023
  • Bro Split Guide: Example and Spreadsheet
  • Sicario V2 by ASC Pre-Workout Review
  • Defiant Unleashed YAYO Pre Workout Review
  • The 5 Best 6-Day Workout Splits

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

download-folder

Unlock The Vault!

Get access to every Lift Vault spreadsheet on a Google Drive folder. 

x

Save 10% on Programs from Experts

If you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you.


Promo code LIFTVAULT = 10% off at Kizen Training

Get Programs Made by Experts
x