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.
'Russian' Strength Program Generator. You can use this program generator to help design your squatting or pressing (i.e. Strength exercises) workout routines. The resulting exercise program is intended to increase strength, not mass. This should not be used as your only squatting or pressing program over an extended period of time. The Russian squat routine is a 6 week squat programme that follows 9 sessions of progressively lifting more volume with 80% of your max and then the following 9 sessions are tapering towards a new max allowing you to realise the volume work you have out in.
Good for peaking and preparing for a powerlifting meet.
6 Week Russian Bench Press Peaking Program Spreadsheet
Have feedback or a feature request? Let me know on this easy Google Form.
via TimInVermont’s Calculator
6 Week Russian Bench Press Program | LiftVault.com
Related Programs
Scott Warman 10 Week Bench Press Peaking Program
Scott Warman's 10 week bench press peaking program is a bit different than many bench…
6 Week Power Bench Press Program Spreadsheet
Written by John Robbins and published by Dennis B. Beis in an early 1990's issue…
Candito 6 Week + Advanced Bench Press Hybrid Program
Edit: Sets and reps were flipped on week 4 for bench press. This has been fixed…
12 Week Bench Press Peaking Program Spreadsheet
This is another old school bench press peaking program spreadsheet. It attempts to add 20…
KIZEN 6 Week Bench Peaking Program Spreadsheet
Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program…