Sheiko Bench Only
Fourteen weeks of bench-focused percentage work three times a week, with varied presses, dips and some squat work.
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Planned weights
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | SourceBasisW1D1 | Layout 2 | Layout 3 |
| 2 | Layout 4 | Layout 5 | Layout 6 |
| 3 | Layout 7 | Layout 8 | Layout 9 |
| 4 | Layout 10 | Layout 11 | Layout 12 |
| 5 | Layout 13 | Layout 14 | Layout 15 |
| 6 | Layout 16 | Layout 17 | Layout 18 |
| 7 | Layout 19 | Layout 20 | Layout 21 |
| 8 | Layout 22 | Layout 23 | Layout 24 |
| 9 | Layout 25 | Layout 26 | Layout 27 |
| 10 | Layout 28 | Layout 29 | Layout 30 |
| 11 | Layout 31 | Layout 32 | Layout 33 |
| 12 | Layout 34 | Layout 35 | Layout 36 |
| 13 | Layout 37 | Layout 38 | Layout 39 |
| 14 | Layout 40 | Layout 41 |
How it works
The program’s own rules, as Catalyst runs them.
Train preparation and competition blocks in order, using conservative maxima. Deliberately change a maximum when technique and recovery call for it, but keep the previous maximum close to a meet. Choose assistance movements and weights before lifting and plan competition attempt counts and weights yourself. Some squat or deadlift work uses your bench maximum; keep that weight basis unless you choose a change before training.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Board press block
- Flat bench
- Parallel bars
- 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 Sheiko Bench Only in Catalyst
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