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Home » Programs » Lift Specific Program » Bench Press Workout Program » Empire Barbell High Frequency Bench Press Program Spreadsheet

Empire Barbell High Frequency Bench Press Program Spreadsheet

By Kyle Risley
Last updated May 14, 2020

Experience level: Advanced

Weeks: 5

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks.

Table of Contents

  • 1 Spreadsheet: High Frequency Bench Press Program by Empire Barbell
  • 2 Video Overview
    • 2.1 Related Posts

Spreadsheet: High Frequency Bench Press Program by Empire Barbell

This spreadsheet was developed by Lift Vault based on the accompanying PDF, which is free and strongly recommended reading material. You will be much more successful with this program if you read the PDF.

If you enjoyed the program, check out Empire Barbell’s forum, YouTube channel, and Instagram.

High Frequency Bench Press Program (5x) by Empire Barbell | LiftVault.com

Video Overview

Alex Bromley from Empire Barbell explains the full program in this video.

The program description starts around the 8:00 mark.

Free Bench Press Program! High Frequency 5-Week DUP for Explosive Short Term Strength Gains!

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Filed Under: 5 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan

Bench press frequency: 3, 4, 5

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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