Patrik Nyman six-week bench cycle
Six weeks of paused bench on Monday and paused close-grip bench on Friday, using separate maxes for both.
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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 Mon, Fri.
| Week | Mon | Fri |
|---|---|---|
| 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 | day 1 | day 2 |
How it works
The program’s own rules, as Catalyst runs them.
Do paused bench on Monday and paused close-grip bench on Friday, using a separate current maximum for each. Choose assistance exercises and set counts within their ranges. On the heavy day, leave one or two reps in reserve on triceps work. Start afresh if you choose another cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Squat rack
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