Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]
Powerlifting Bench Press Program Spreadsheets
Powerlifting programs specific to the bench press are a great way to make gains. By training the paused bench press, spoto press, close grip bench press, dumbbell accessories, and more - these free spreadsheets will have you adding weight onto the bar in no time.
Popular Bench Press Programs:
- Mdisbrow Deathbench Program
- Kizen 6 Week Bench Peaking Program
- Greg Nuckols 28 Programs (Includes bench only programs)
- Brad Gillingham 12 Week Bench Program
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. [Read more…]
GZCL Jacked and Tactical (Bench + Squat Only)
This is a variation of the GZCL program framework that only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]
Weightrainer Peaking Programs #1 and #2 Spreadsheets
Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.
The two programs are pretty similar, but here are some key differences: [Read more…]
Dan Alexander Powerlifting Peaking Program
Dan Alexander’s Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.
This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. [Read more…]
Tom McCullough 14 Week Peaking Powerlifting Program
This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of the cycle. [Read more…]
Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets
As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle.
The differences between the 9 week and 12 week peaking cycles can be seen below: [Read more…]