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