This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]
Lift Specific Program Spreadsheets
Looking to hone in on a specific lift or movement? Check out these programs to take your squat, deadlift, bench (and more!) to the next level.
Specific lift programs:
- Squat-only program spreadsheets
- Bench press-only program spreadsheets
- Deadlift-only program spreadsheets
6 Week Russian Bench Press Peaking Program (3 Day)
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…]
Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)
Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.
You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]
10 Week Squat Program (High Volume) by Greg Everett
This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]
9 Week Conjugate Powerlifting Program (Squat + Deadlift Only)
This is a twice per week, 9 week conjugate strength program that only programs for the squat and deadlift. It was put out by Nick Spataro and you can see his video overview of the program below. [Read more…]
Vince Anello 14 Week Deadlift Program Spreadsheet
Updates:
- July 29, 2019 – Fixed permissions for the spreadsheet. You should be able to make a copy of it now. Apologies for any inconvenience.
This is a spreadsheet for Vince Anello’s 14 week deadlift program. [Read more…]
Omar Isuf Pull Up Program Spreadsheet
It’s a pull up program by Omar Isuf. Check out Omar’s video below if you have any questions about the program. [Read more…]