Askold Surovetsky Bench System 2
Two weeks of bench three times a week without pauses or partials, ending with singles that rise after each success.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter the last number and Catalyst works out every workout from them.
Maxes
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | FirstHeavy | Light | Volume |
| 2 | FirstHeavy | Light | Maximum |
How it works
The program’s own rules, as Catalyst runs them.
Use the maximum you reached after Bench System1. Train six bench workouts in order over two weeks, without chest pauses or partial presses. If you miss a day, resume with the next workout. In the final workout, start your singles at your rounded current maximum, add exactly two-and-a-half kilograms after each success and stop at the first miss. Your best successful weight becomes your next maximum. Rest according to effort: lighter work may need only setup time, moderate work around two to three minutes, and maximal work around three to five minutes.
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 Askold Surovetsky Bench System 2 in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.