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Built Strong

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The 10x10 program by J.E. is one of the most popular bench press programs in Sweden. Developed in 2017, it was initially tested by a group of 87 participants who achieved outstanding results. Since then, thousands of lifters have followed the program, using it to break through plateaus, set personal bests, and even achieve regional and national records.

Bench press

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10x10 By J.E

Block 1

Original name "Road to 200 kg Squat" / "Vägen till 200 kg i knäböj" 
This program contains a lot of sets and training. Along with a lot of squat and deadlift with variants. It also contains many assisted exercises for the core and lower body. The training sessions themselves is not that hard if you follow the guidelines. Tho it's a lot of training and a lots of sets. This may be something for someone that have hit a plateau and needs to try something new. 

Knäböj

Squat

Deadlift

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The Road to 200 kg squat

Block 2

Block 3

The HAK PL 2024 program served as the foundation for a group of powerlifters at a local club. Following this program, the entire group successfully advanced to the top league in Swedish Powerlifting. The bench press segment is adapted from the Junk Volume program, while the squat and deadlift follow a classic fives approach.
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All variations of the lifts are calculated based on your one-rep max (1RM) for the main lift. For example, if you're working on bench press variations, use your 1RM for the bench press to determine the appropriate weights for those variations.

Powerlifting

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HAK PL 2024

Training Block

Light week

Peaking Block

If you're in a position where you need to restart your bench press journey, this program might be perfect for you. Basic Bench 1.0 is a straightforward program designed to focus on building solid technique and improving overall fitness. Whether you're just starting out, coming back after a break, or looking to refine your bench press form, this program will help you establish a stable foundation and develop proper technique.

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Basic Bench 1.0

Training block

This program is great for anyone who wants to learn the squat, bench, and deadlift. To get started, you'll need to determine a baseline for each lift by performing a heavy single—not necessarily a true max, but something close to it.
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All variations are based on your one-rep max (1RM) for the main lift. For example, if you're performing bench press variations, use your 1RM for the bench press to calculate the appropriate weights for those variations.

Bench Press

Deadlift 

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Learn the lifts | 4W3S

The PL Singles program series is perfect for anyone who enjoys training heavy singles or feels the need to incorporate them into their routine. The program starts with lighter weights to help you perform the lifts with proper technique under manageable conditions. The goal is to master heavy singles, building confidence and security in your lifts.
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All variations are based on your one-rep max (1RM) for the main lift. For example, if you're working on bench press variations, use your 1RM for the bench press to calculate the appropriate weights for those exercises.

Singles

PL Singles - Intermediate | 5W4S

Peak week

The PL Singles program series is ideal for anyone who enjoys training heavy singles or feels the need to incorporate them into their routine. The program starts with lighter weights, creating optimal conditions for practicing proper technique. Its primary goal is to help you master heavy singles, building both confidence and security in your lifts.
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All variations are based on your one-rep max (1RM) for the main lift. For example, if you're working on bench press variations, use your 1RM for the bench press to determine the appropriate weights for those exercises.

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PL Singles - Advanced | 6W4S

Peak block

Singels

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PL Singles - Beginner | 4W4S

Bench Press Junk Volume Kings & Queens is a program built on methods that have produced numerous international top lifters. It has served as the foundation for years of success for elite bench pressers such as Josef Eriksson, Jonathan Henningsson, Vilma Olsson, Karolina Arvidson, and many others. This program is designed to help lifters achieve excellence in the bench press through proven volume-based strategies.

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Bench Press Junk Volume Kings & Queens


Barbell Built originated from a program developed in the fall of 2022, known as "Bult Projektet." It was tested by a diverse group of lifters, including strongmen and gym enthusiasts, and is based on a few simple principles. The program is designed to be completed with minimal equipment—a barbell, rack, bench, and pull-up bar—making it accessible and straightforward.
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The focus is on maintaining strong integrity, prioritizing form and technique, and pushing through challenging yet effective workouts.
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All variations are based on your one-rep max (1RM) for the main lift. For example, if you're performing bench press variations, use your 1RM bench press to calculate the appropriate weights for those exercises.

Powerbuilding

military press

Pull ups

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Barbell Built

Reload week

Barbell Built originated from a program developed in the fall of 2022, known as "Bult Projektet." It was tested by a diverse group of lifters, including strongmen and gym enthusiasts, and is based on a few simple principles. The program is designed to be completed with minimal equipment—a barbell, rack, bench, and pull-up bar—making it accessible and straightforward.
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The focus is on maintaining strong integrity, prioritizing form and technique, and pushing through challenging yet effective workouts.
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All variations are based on your one-rep max (1RM) for the main lift. For example, if you're performing bench press variations, use your 1RM bench press to calculate the appropriate weights for those exercises.

If you're unsure about what you need in your training to improve as a powerlifter, this program could be the perfect starting point. It’s a straightforward 5-day-a-week powerlifting routine designed to include specific work for your main lifts along with effective assistance exercises.
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The program is challenging without being overwhelming and focuses on helping you build muscle, strength, and coordination through linear progression.
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All variations are based on your one-rep max (1RM) for the main lift. For example, if you're working on bench press variations, use your 1RM bench press to calculate the appropriate weights for those exercises.

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PL Building block

If you're limited to just a barbell and time, this program might be perfect for you. Barbell Built Express HIT is a high-intensity program featuring complex exercises organized to optimize your time. With relatively short rest periods, the training is tough, and it’s up to you how hard you push yourself. You’ll perform one top set for each exercise to give it your all before moving on to the next. The only exception is the bench press, which includes two sets.  - - - All variants is based on your 1RM in the main lift. So if your doing bench variants, put in your 1RM bench in the variant as well.  

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Barbell Built | Express - HIT 

If you're limited to just a barbell and time, this program might be the perfect fit for you. Barbell Built Express Volume is structured around multiple sets with the same weight in each workout. It features complex exercises arranged in an order that maximizes efficiency and minimizes time spent. The rest periods are relatively short, making the training intense, and it's up to you how hard you push yourself to get the most out of it.  - - - All variations are based on your one-rep max (1RM) for the main lift. For example, if you're performing bench press variations, use your 1RM bench press to calculate the appropriate weights for those exercises.

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Barbell Built | Express - Volume

This program is based on more or less one method. Its do get yourself to a well performed set of 8 at 80% of your 1RM. If you can execute a good set of 8 reps at 80% with ambi even so a few reps in the tank. You will probably have pushed your 1RM higher than where it was when you started with this program. Be sure to keep a good form and to all the reps strict to get the full effect of the program. The program itself is 5 weeks with 1 week of light training before the max attempts. 

Benchpress

Built

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8s @ 80

A program where you gradually increase the weights over several weeks to gain the opportunity to build basic strength in your entire upper body. You start with light weights and end with challenging, but not heavy weights. You will master exercises and gain control over all the muscle groups you train.

Powerbuildning

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Built foundation | Upper body

This is a program for you how more or less just is starting your strength training journey.

squat

deadlift

strenght training

novis

beginner

Barbell built

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Barbell Built | Start

1 upper 1 lower is a strength training program that includes one upper body and one lower body workout. The idea is that you, who may not have time or have prioritized other things, can still incorporate the most comprehensive workout for the upper body in one session and the lower body in another.

Military press

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1 Upper 1 Lower

Barbell Built All round express is a program designed to strengthen yourself in 6 basic exercises. Squat, Bench press, Deadlift, Chins/Pull-ups, Military press and Dips. For except those exercises there are assistance exercises. That will help to pinpoint smaller muscle groups that may not get fully involved the the major exercises.

Dips

Chins

Military Press

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Barbell Built | All round - express

After you have done the hole training block you can choose to do the max out week or redo the this block. If you choose to redo the block add about 2-3% to your 1RM or check what your estimated 1RM is based on your heaviest maxpreps sets here:  https://www.bankpress.nu/repskalkylator/