KIZEN 6-week bench peak with test week
Six weeks of bench twice a week move from triples to doubles, then taper before three test singles the next week.
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Maxes
Details
The program’s usual settings
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 | Day 1 | Day 2 |
| 2 | Day 1 | Day 2 |
| 3 | Day 1 | Day 2 |
| 4 | Day 1 | Day 2 |
| 5 | Day 1 | Day 2 |
| 6 | Taper 1 | Taper 2 |
| 7 | Test |
How it works
The program’s own rules, as Catalyst runs them.
Use the same bench maximum for bench and overhead-press percentages. Select five pounds or five kilograms as the rounding increment. Alternate one incline-press set with one face-pull set for three rounds. The final test uses ninety, ninety-five and one hundred percent of the starting bench maximum.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Squat rack
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Run KIZEN 6-week bench peak with test week in Catalyst
Every set ready. Every weight right.
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