Empire Barbell High Frequency Bench Press Program Spreadsheet (2025)

Empire Barbell High Frequency Bench Press Program Spreadsheet

By Kyle Risley
Last updated January 29, 2024

Experience level: Advanced
Weeks: 5
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes

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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.

More Empire Barbell programs:

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!

Watch this video on YouTube

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.