Blaine Sumner bench only
Twelve weeks of bench three times a week, using separate raw and equipped maxes and difficulty-based percentages.
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Training 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 whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 |
| 2 | Layout 1 | Layout 4 | Layout 3 |
| 3 | Layout 5 | Layout 6 | Layout 7 |
| 4 | Layout 5 | Layout 6 | Layout 7 |
| 5 | Layout 8 | Layout 9 | Layout 10 |
| 6 | Layout 8 | Layout 9 | Layout 10 |
| 7 | Layout 11 | Layout 12 | Layout 13 |
| 8 | Layout 11 | Layout 12 | Layout 13 |
| 9 | Layout 14 | Layout 15 | Layout 16 |
| 10 | Layout 14 | Layout 15 | Layout 16 |
| 11 | Layout 17 | Layout 18 | |
| 12 | Layout 17 | Layout 18 |
How it works
The program’s own rules, as Catalyst runs them.
Complete the twelve weeks in order. Keep raw and equipped maxima separate and use sleeves, wraps, straps and full gear as called for. Use the percentages for each difficulty and reps-left-in-the-tank estimate; multiply by the appropriate maximum without additional rounding to plates. Choose assistance exercises and weights while keeping their set and rep counts. There are no assistance workouts in weeks eleven and twelve.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- 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 Blaine Sumner bench only in Catalyst
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