6 Week Power Bench Press Program Spreadsheet (2023)

6 Week Power Bench Press Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Experience level: Intermediate
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes

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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.

Format:

Bench 2x weekly
Rep range of 1, 3, and 5

February 21, 2019 Update: KG and LB can now be chosen by the user. Enter “5” for LB rounding and “2.5” for KG rounding.

6 Week Power Bench Press Program

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.