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Home » Programs » 6 Week Powerlifting & Strength Programs » 6 Week Bench Press Programs » KIZEN 6 Week Bench Peaking Program Spreadsheet

KIZEN 6 Week Bench Peaking Program Spreadsheet

Last updated April 17, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Linear Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, 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

Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way.

Contents

  • 1 About the Program
  • 2 About KIZEN
    • 2.1 Related Posts

About the Program

This bench program is for peaking, so by definition its primary purpose is to add weight to your bench press. If you’re looking to add upper body size, try a bodybuilding program or PPL. This is a low volume, high intensity 2x per week bench peaking program to get you comfortable with heavy weights and smash PRs.

It’s strength lies in its simplicity. No nonsense.

All credit goes to the guys at KIZEN. I only made a slight modification to allow for 1RM inputs. Just plug in your bench press 1RM and the spreadsheet does the rest (except lift the weights).

KIZEN 6 Week Bench Program

About KIZEN

Founded by Omar Isuf, Bart Kwan, and Silent Mike, KIZEN Training aims to provide straightforward, affordable advice for folks that want to get stronger, lose weight, or prep for meets. If you’re tired of BS fitness shortcuts, you’ll like KIZEN Training.

Sign up today to enroll in the free bench press course that accompanies this spreadsheet.

Related Posts

  • Brad Gillingham 12 Week Bench Program

    Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up. Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. Working from 90% of…

  • Classic 11 Week Deadlift Peaking Program Spreadsheet

    This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses. Format: Deadlift 1x weekly, 11 weeks…

  • Scott Warman 10 Week 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. Like many advanced peaking programs, Scott Warman's is set up…

  • Cube Predator 6 Week Bench Program Spreadsheet

    Brandon Lilly's Cube Predator program is a successor to the Cube Method, which is a 4x weekly powerlifting program with a "back to basics" approach to training. Instead, Cube Predator focuses primarily on the bench press and bench accessories, allowing it to be "plugged in"…

  • 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. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)…

  • 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.  Format: Bench 2x weekly…

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan

Bench press frequency: 2

Overhead press frequency: 1

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