Workout Work
Session 1- Barbell bench press65 kg6 × 2
Six-week Russian bench peak
Six weeks of bench three times a week, alternating doubles with growing volume before a single above your starting max.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Maxes
kg
1-rep maxDetails
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you from the example numbers.
Workout Work
Session 2- Barbell bench press65 kg6 × 3
Workout Work
Session 3- Barbell bench press65 kg6 × 2
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 6 weeks, if every set is done as written.
A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Pectorals | 18 | 0 |
| Anterior deltoids | 0 | 18 |
| Serratus anterior | 0 | 18 |
| Triceps | 0 | 18 |
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Work | Work | Work |
| 2 | Work | Work | Work |
| 3 | Work | Work | Work |
| 4 | Work | Work | Work |
| 5 | Work | Work | Work |
| 6 | Work | Work | Work |
How it works
The program’s own rules, as Catalyst runs them.
Leave at least one full rest day between bench sessions. In weeks one to three, you may add three to five sets of ten to fifteen reps of hammer curls, triceps extensions, rows or pulldowns. Keep extra work light after week three and do not add bench variations. Use the same starting bench maximum throughout. The final single is a test attempt; it does not change your maximum or begin another cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Six-week Russian bench peak in Catalyst
Every set ready. Every weight right.
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