Workout 1
Session 1This workout’s sets follow from your answers on the day.
10-week bench pyramid
Ten weeks of frequent bench triples, pin presses and partial presses, ending with a tapered max attempt.
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.
10-week bench pyramid asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Keep your starting bench maximum throughout. Use a close grip with the supportive device. Before each workout, set low pins slightly above your chest and high pins just below lockout. For a t-shirt press, choose a short stopping distance above your chest and how to pause there. Choose alternative-press weights yourself; effort eight is an optional guide. Choose each isolation exercise separately, using the same exercise twice if you like, and keep effort at nine or below. You can replace the examples with movements that suit your weak points before starting. Finish max-rep sets with a difficult successful rep around effort ten. Choose warm-up and test-attempt weights yourself; a test does not change the maximum used for this cycle. Start on Monday and keep all recovery gaps when moving a workout. Before each workout, choose the set count for both isolation exercises and do twenty reps per set at effort nine or below.
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 10-week bench pyramid in Catalyst
Every set ready. Every weight right.
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