Brad Gillingham twelve-week raw bench
Twelve weeks of heavy and light bench days, ending with a single at 102.5% of your starting max.
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Maxes
Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | Heavy | Light |
| 2 | Heavy | Light |
| 3 | Heavy | Light |
| 4 | Heavy | Light |
| 5 | Heavy | Light |
| 6 | Heavy | Light |
| 7 | Heavy | Light |
| 8 | Heavy | Light |
| 9 | Heavy | Light |
| 10 | Heavy | Light |
| 11 | Heavy | Light |
| 12 | Heavy | Light |
How it works
The program’s own rules, as Catalyst runs them.
Choose your warm-up work before benching. Keep your starting maximum throughout. The final single is a test attempt; it does not change that maximum or begin another cycle.
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 Brad Gillingham twelve-week raw bench in Catalyst
Every set ready. Every weight right.
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