This is a high frequency, up to 5 training days per week, 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. [Read more…]
Peaking Powerlifting Program Spreadsheets
Peaking powerlifting programs are designed to help "peak" an athlete's one rep max (1RM) in preparation for a powerlifting meet. Peaking programs can also be known as tapering programs because the amount of volume is tapered down as the programs progresses.
Below you will find peaking routines for individual lifts as well as for all three powerlifting competition lifts.
Popular peaking powerlifting programs:
- Cast Iron Strength 12 Week Peaking Program
- 6 Week Soviet Peaking Program
- Russian Squat Program
- Candito 6 Week Program
- Dan Alexander Powerlifting Peaking Program
- Ed Coan 12 and 14 Week Peaking Programs
Want more? Search the Lift Vault Program Library!
Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).
The latest programs are also available below.
Sling Shot Bench Press Program Spreadsheet – 5 Week
This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]
14 Week Advanced Strength & Peaking Program – Squats & Science
This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]
6 Week Beginner Powerlifting Peaking Block – Squats & Science
This is a 6 week beginner powerlifting peaking block from Squats & Science.
This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]
6 Week Russian Bench Press Peaking Program (3 Day)
This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. [Read more…]
10 Week Powerlifting Program (RPE, Meet Prep)
Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]
Drop Bear Junior, Intermediate, and Senior Program Spreadsheets
Here are three different versions of the Drop Bear program: junior (beginner), intermediate, and senior (advanced). The beginner version is a 12 week powerlifting program, the intermediate version is a 13 week powerlifting program, and the advanced version is a 19 week powerlifting program. The intermediate program could be used to peak for a powerlifting competition. [Read more…]