Ken Lain Modified Matrix Bench
Ten weeks of heavy and light bench days start singles at 90% of your max and finish with three test attempts.
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Maxes
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 | Layout 1 | Layout 2 |
| 2 | Layout 1 | Layout 2 |
| 3 | Layout 1 | Layout 2 |
| 4 | Layout 1 | Layout 2 |
| 5 | Layout 1 | Layout 2 |
| 6 | Layout 1 | Layout 2 |
| 7 | Layout 1 | Layout 2 |
| 8 | Layout 1 | Layout 2 |
| 9 | Layout 2 | Layout 2 |
| 10 | Layout 3 |
How it works
The program’s own rules, as Catalyst runs them.
Bench twice a week for nine weeks, heavy work then light work. Week ten has only the three final singles. Keep your starting maximum for all percentages, and choose suitable warm-ups and rest.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
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