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Home ยป 6 weeks

6 Week Patrik Nyman Prilepin Bench Press Program

Last updated February 15, 2021
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization, Undulating Periodization

Powerlifting meet prep program: No

Program goal: Strength

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

This is a 6 week week bench press program based upon the Prilepin chart. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs

Squat frequency: 0
Bench press frequency: 2
Deadlift frequency: 0
Overhead press frequency: 0

Tiger Shark 6 Week Bench Press Program

Last updated August 11, 2020
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Hypertrophy, Peaking, Powerlifting, Strength

Uses RPE:Yes

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

Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. [Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs


Bench press frequency: 3

Overhead press frequency: 3

Shortcut to SIZE Reviews

Last updated April 23, 2020
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Mass

Uses RPE:No


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

Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

Filed Under: Program Reviews
Tagged With: 4 Day Bodybuilding Program, 4 Day Split, 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Shortcut to Shred Reviews

Last updated April 22, 2020
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Fat loss, Hypertrophy


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

Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Filed Under: Program Reviews
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 12, 6

Periodization: Linear Periodization

Powerlifting meet prep program: No


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

This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. [Read more…]

Filed Under: 12 Week Programs, 6 Week Programs, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2, 3, 4
Bench press frequency: 2, 3, 4
Deadlift frequency: 2, 3
Overhead press frequency: 2, 3, 4

6 Week Beginner Powerlifting Volume Program- Squats & Science

Last updated April 17, 2020
Experience level: Beginner

Weeks: 6

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: High Volume, Powerlifting


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

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]

Filed Under: 6 Week Programs, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

6 Week Russian Bench Press Peaking Program (3 Day)

Last updated August 28, 2020
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking


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

Hey TikTok! Welcome to Lift Vault.

Any questions, please drop it in the Russian Bench Press Program discussion thread or email me. Good luck increasing your bench press!

To your continued gains,

Kyle

Overview

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…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

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