Greg Nuckols Advanced Bench — 3x
Bench three times a week in four-week cycles for advanced lifters, reviewing your max after the last workout.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 6 numbers and Catalyst works out every workout from them.
Training maxes
Sets and reps
Percentages
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 | Train | Train | Train |
| 2 | Train | Train | Train |
| 3 | Train | Train | Train |
| 4 | Train | Train | Review |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Train bench 3 times a week in order, repeating four-week cycles. Get the reps, sets and percentages before starting, and choose the exact variation, preparation, assistance, rest and rounding with your workout instructions. After the last workout, choose the maximum for your next cycle based on your one-rep maximum. Plan your own test attempts. This is a separate bench-only program.
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 Greg Nuckols Advanced Bench — 3x in Catalyst
Every set ready. Every weight right.
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