6 Week Russian Bench Press Peaking Program

Google Sheet Workout Export

By Unkown

Experience Beginner (1-2 years)
Time 5 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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30%

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. It's a terrific program for peaking and preparing for a powerlifting meet!

What is the Russian bench program? 

The Russian Bench program is a 6 week program that uses optimal volume and intensity to maximize the strength of your bench press. By the end of the program, your max bench press should improve greatly.

Does the Russian squat program work? 

Yes, the Russian squat program is based on scientific principles that are tested for effectiveness. It has been shown to increase strength in world class powerlifters and Olympic weightlifters. This bench program uses the same protocols!

How can I increase my bench press fast? 

The Russian bench program is a great way to increase your max bench press in 6 weeks. This program takes approximately six weeks before it reaches its peak and then tapers back down for a meet. As long as you're consistent, you can expect results

How common is a 300 pound bench press?

 A 300 pound bench press is very common among powerlifters and strongmen. The Russian Bench program can help you obtain this goal!

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

6 sets2 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

6 sets3 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

6 sets2 reps60s

Date Created: 2/5/2020, UTC


Last Updated: 11/27/2021, UTC





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