The 6 Week Russian Bench Press Peaking Program is a free, percentage-based bench press cycle that runs 3 days per week for 6 weeks. It’s modeled directly after the Russian Squat Routine — the same high-frequency grid structure, just applied to bench. You enter your current 1RM, and the spreadsheet calculates every working weight for all 18 sessions. The cycle ends with a single at 105% of your starting max.
The idea behind the program is simple: spend 3 weeks piling up volume at 80% to 85%, then taper into progressively heavier singles as you peak. Week 6 Day 3 is your test — 1 rep at 105%. The approach is nothing flashy, but the accumulated work in weeks 1 through 3 is what makes the peak possible. It’s a bench-specific adaptation of a Soviet-era training method that’s been used successfully for decades.
This program is best for intermediate or advanced lifters who already know their bench 1RM and want to peak it — whether for a meet or just a personal best. It’s not a general strength program, and it’s not for beginners. If you’re newer to bench training, you’ll get more out of a program like the KIZEN 6 Week Bench Peaking Program first.
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