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Empire Barbell High Frequency Bench Press Program Spreadsheet

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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.

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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