Mark Bell — Stronger in 30 Days
Four weekly bench workouts add supported presses and arm supersets before a fifth-week paused-bench test.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 2 numbers and Catalyst works out every workout from them.
Maxes
Planned weights
Smallest weight jumps
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | day 1 |
| 2 | day 1 |
| 3 | day 1 |
| 4 | day 1 |
| 5 | day 1 |
How it works
The program’s own rules, as Catalyst runs them.
Train once a week for four weeks, then test paused bench in week five. Use your raw paused-bench maximum for both raw and supported percentages. In each of the first three workouts, choose three or four supported sets. Alternate accessory pairs with 90 seconds between rounds; in Week 4, use only the incline-press and row pair. Choose the weight for one final PR single.
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
- Lat pulldown machine
- Elastic upper-arm bench press support
- 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 Mark Bell — Stronger in 30 Days in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.