Power Bench — six-week rotation
Six weeks of bench twice a week rotate three workouts, adding five pounds when each workout returns after a success.
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Maxes
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
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | A | B |
| 2 | C | A |
| 3 | B | C |
| 4 | A | B |
| 5 | C | A |
| 6 | B | C |
How it works
The program’s own rules, as Catalyst runs them.
Train twice a week on nonconsecutive days, rotating A, B and C. Base all warm-up progressions on your starting maximum and give each workout its own progression for working weights. After a successful workout, add five pounds when that workout next returns if you can make the increase; otherwise, keep the weight. Choose two or three working sets for C. After twelve workouts, you may test a new maximum, then take one active-rest week before starting another cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- 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 Power Bench — six-week rotation in Catalyst
Every set ready. Every weight right.
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