Benching the Monolith
Six weeks of three full-body days replace overhead pressing with bench work and retain high-rep assistance.
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One-rep maxes
Details
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 | M | W | F |
| 2 | M | W | F |
| 3 | M | W | F |
| 4 | M | W | F |
| 5 | M | W | F |
| 6 | M | W | F |
How it works
The program’s own rules, as Catalyst runs them.
Do the first three exercise groups each day; later assistance is optional. Split assistance totals into sets of any size from one rep up to the total still remaining, stopping exactly at the target. For assistance totals, stop at one hundred reps, your chosen one-hundred-to-two-hundred dip total, or fifty for triceps extensions. You may put Friday’s squats last. Condition three or four times a week with Prowler work you can recover from, cycling or weighted-vest walks; avoid hill running. Finish after six weeks and assess your progress before choosing another cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- Parallel bars
- Pull-up bar
- Resistance bands
- Squat rack
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