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) and increases in intensity
12 Week Bench Press Peaking Program
Related Posts
- 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…
- 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…
- 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. Â Try the 12 Week…
- 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…
- 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…
- Benching the Monolith Program Spreadsheet
Benching the Monolith is a version of Jim Wendler's Building the Monolith program that focuses on, you guessed it, the bench press. Original program by Jim Wendler, program variation via /u/BenchPolkov