Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
Candito — six-week advanced bench
Six weeks of bench begin with five days a week, adding pin presses before heavier work and a tapered max test.
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Every workout, as Catalyst would give it to you.
Candito — six-week advanced bench asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 4 | day 1 | day 2 | |||
| 5 | day 1 | day 2 | |||
| 6 | day 1 | day 2 |
How it works
The program’s own rules, as Catalyst runs them.
Train five consecutive days, then recover for two days, in each of the first three weeks. Later weeks have two workouts with recovery between them. Keep your current and desired bench maxima until you deliberately correct them. If you miss a required weight, choose a reduction of two-and-a-half to five percent. Choose one horizontal and one vertical assistance exercise and keep them consistent, alternating them on odd and even days and deciding the third-week order before starting. Choose different weak-point isolation exercises, changing the examples if needed. Aim for effort around nine on assistance and choose isolation weights yourself. Choose pin heights before lifting and use a close grip with the supportive bench device. Finish after the week-six single, wait at least four weeks before another cycle and change an assistance exercise. Plan maintenance work 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.
Run Candito — six-week advanced bench in Catalyst
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