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…]
Powerlifting Bench Press Program Spreadsheets
Powerlifting programs specific to the bench press are a great way to make gains. By training the paused bench, spoto press, close grip bench, dumbbell accessories, and more - these free spreadsheets will have you adding weight onto the bar in no time.
Popular powerlifting 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
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…]
Scott Warman 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. [Read more…]
Ken Lain’s Original and Modified Matrix Bench Program Spreadsheet
The Original Matrix and Modified Matrix bench programs were designed by Ken Lain to help peak his bench press.
While both versions calls for a heavy and light bench day, the original version is much more aggressive in its programming, especially on heavy days.
For this reason, most athletes are recommended to start with the “modified matrix” version. [Read more…]
Ed Coan 12 and 14 Week Peaking Program Spreadsheets
Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions.
Here are the set, 1RM %, and rep schemes of the two programs if you’d like to compare: [Read more…]
6 Week Soviet Peaking Program
This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.
It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. It has been described as “intense.” [Read more…]
12 Week Bench Press Peaking Program Spreadsheet
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. [Read more…]
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. [Read more…]