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.
Powerlifting Program Spreadsheets
Choose from the free powerlifting programs below to help you reach your training goals.
Whether you're looking for a ***BEGINNER PROGRAM***, INTERMEDIATE PROGRAM, or a PEAKING PROGRAM, you'll find a great training program to get stronger. All spreadsheets are mobile friendly and powered by Google Sheets.
Top Powerlifting Programs:
- I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
- In depth post on GZCLP programs added to new post
- February 26, 2019 (fixed GZCL Jacked & Tan 2.0 spreadsheet – thank you /u/steve_dc)
- February 10, 2019 (added GZCLP)
- January 1, 2019 (added Jacked and Tactical variation)
Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3x per week, benching 3x per week, and deadlifting 1x per week.
After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. [Read more…]
Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift.
The program can be run as a 4 week or 8 week program, depending upon whether one or two phases are run.
Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.
Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.
Whether it is run for the squat, deadlift, bench, or all three (good luck), the Russian Squat Program (aka Russian Squat Routine) is a brutal peaking program that will help boost maximum strength when prepping for a meet.
Never programming below 80% of the lifter’s 1RM, those that complete this 6 week program can typically expect 5-10% improvements on their 1RM.
Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.