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…]
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 bench press routines will have you adding weight onto the bar in no time.
Popular Bench Press Routines:
- Candito Advanced Bench Press Program
- Mdisbrow Deathbench Program
- Kizen 6 Week Bench Peaking Program
- Greg Nuckols 28 Programs (Includes bench only programs)
- Brad Gillingham 12 Week Bench Program
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The latest bench press programs are also available below.
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…]
This is a variation of Tactical Barbell programming combined with the GZCL program framework. It 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…]
10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂
Dan Alexander’s 10 week 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.