Four-week bench pyramid

Four weeks of frequent bench and pin presses, tapering from five days a week to three before a max attempt.

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.

Week 1, day 1

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

Week 1, day 2

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

Week 1, day 3

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

Week 1, day 4

Session 4
  • Barbell bench press62.5 kg
    3 × 3
  • Barbell overhead press
    3 × 3
  • Dumbbell hammer curl
    6 × 20

Week 1, day 5

Session 5
  • Barbell bench press62.5 kg
    3 × 3
  • Slingshot bench press
    3 × 3
  • Dumbbell hammer curl
    6 × 20

Four-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 4 weeks, if every set is done as written.

Barbell bench press57.5 → 70 kg+12.5
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

5 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4Session 5
1day 1day 2day 3day 4day 5
2day 1day 2day 3day 4day 5
3day 1day 2day 3day 4day 5
4day 1day 2day 3

How it works

The program’s own rules, as Catalyst runs them.

Train five consecutive days, then take two recovery days, in each of the first three weeks. In the final week, train on days one, two and six and recover on the days between. Keep your starting bench maximum throughout. Choose the short stopping distance above your chest for the t-shirt press, the pin heights, supportive device and weights for max-rep and test work before lifting. Finish max-rep sets with a hard successful rep around effort ten and avoid a failed rep. Choose both isolation exercises separately, using the same one twice if you like, and keep effort at nine or below. You can replace the isolation examples before starting. Choose alternative-press weights yourself; effort eight is an optional guide. You may replace the supportive-device press with close-grip pressing, though it will provide less overload. Choose pin-press replacements before lifting. Plan lower-body work and any later cycle yourself.

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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