Ten weeks of bench twice a week combine heavy triples, doubles and high-volume assistance without an added taper.
Not sure it’s for you? See programs like it, ranked for you →Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Every workout, as Catalyst would give it to you from the example numbers.
Each lift’s heaviest set, workout by workout, over the first 10 weeks, if every set is done as written.
A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Pectorals | 51 | 0 |
| Triceps | 20 | 51 |
| Anterior deltoids | 0 | 71 |
| Serratus anterior | 0 | 51 |
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | Layout 1 | Layout 2 |
| 2 | Layout 3 | Layout 2 |
| 3 | Layout 4 | Layout 2 |
| 4 | Layout 1 | Layout 2 |
| 5 | Layout 3 | Layout 2 |
| 6 | Layout 4 | Layout 5 |
| 7 | Layout 1 | Layout 5 |
| 8 | Layout 3 | Layout 5 |
| 9 | Layout 1 | Layout 5 |
| 10 | Layout 4 | Layout 5 |
The program’s own rules, as Catalyst runs them.
Train the two-day bench plan for ten weeks, leaving at least two full days between workouts. Keep your bench maximum fixed for percentage work. Choose assistance and variation weights, keeping all six assistance exercises at RPE eight on both days. Pause the second bench workout in weeks six through ten. Choose triceps-extension equipment before starting.
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
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 Mdisbprescriptions Deathbench — original in Catalyst
Join the waitlist and we’ll email you the day Catalyst launches.