Askold Surovetsky Bench System 1
Four weeks of bench three times a week, with long pauses and partial presses before testing a new max.
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Maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | 1 | 2 | EarlyMiddle |
| 2 | 4 | EarlyMiddle | 6 |
| 3 | 7 | 8 | 9 |
| 4 | 10 | 11 | 12 |
How it works
The program’s own rules, as Catalyst runs them.
Complete twelve bench workouts in order over four weeks. In the first ten workouts, pause the last regular bench group for two to three seconds. For partial presses, set the pins ten to twelve centimetres above your chest. Base percentages on your everyday bench maximum and round to the nearest two-and-a-half kilograms, upward at the midpoint. In Workout6, use exactly eighty percent for the final eighty-percent paused group, without rounding it. Add fixed extra weight after rounding the percentage weight. Choose the weight for one maximum single at the end of the final workout.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
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