12-week bench pyramid

Two six-week bench peaks run back to back, keeping the same starting max for both percentage waves.

By Chris Stone / Fitness Volt; Lift Vault adaptation

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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 max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Workout 1

Session 1
  • Barbell bench press57.5 kg
    3 × 3
  • Slingshot bench press
    3 × 8
  • Dumbbell hammer curl
    6 × 20

Workout 2

Session 2
  • Barbell bench press57.5 kg
    3 × 3
  • Barbell overhead press
    3 × 6
  • Dumbbell hammer curl
    6 × 20

Workout 3

Session 3
  • Barbell bench press57.5 kg
    3 × 3
  • Slingshot bench press
    3 × 6
  • Dumbbell hammer curl
    6 × 20

Workout 4

Session 4
  • Barbell bench press57.5 kg
    3 × 3
  • Barbell overhead press
    3 × 3
  • Dumbbell hammer curl
    6 × 20

Workout 5

Session 5
  • Barbell bench press57.5 kg
    3 × 3
  • Slingshot bench press
    3 × 3
  • Dumbbell hammer curl
    6 × 20

12-week bench pyramid asks you questions before this workout, so its sets follow from your answers on the day.

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 3 weeks, if every set is done as written.

Barbell bench press57.5 → 65 kg+7.5
506070Wk 13

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.

  • Biceps30
  • Brachialis30
  • Pectorals15
  • Triceps6 + 15
  • Deltoids6
  • Brachioradialis30
  • Forearms30
  • Serratus anterior21
  • Anterior deltoids15
  • Upper trapezius6

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 the two six-week cycles. 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.

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.

Find your program

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Every set ready. Every weight right.

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