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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

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

Squat

Deadlift

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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.