Workout Work
Session 1- Barbell bench press50.35 kg3 × 6
The WeighTrainer 12-week bench peak
Twelve weekly bench workouts build toward a target twenty pounds above your current max, with a lighter seventh week.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
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.
Maxes
kg
1-rep maxWeek by week
Every workout, as Catalyst would give it to you from the example numbers.
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 12 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.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Pectorals | 3 | 0 |
| Anterior deltoids | 0 | 3 |
| Serratus anterior | 0 | 3 |
| Triceps | 0 | 3 |
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | Work |
| 2 | Work |
| 3 | Work |
| 4 | Work |
| 5 | Work |
| 6 | Work |
| 7 | Work |
| 8 | Work |
| 9 | Work |
| 10 | Work |
| 11 | Work |
| 12 | Work |
How it works
The program’s own rules, as Catalyst runs them.
Loads use the current bench maximum plus twenty pounds, rounded to one pound. Week six allows five to six repetitions on each of five sets. Choose any warm-up work you need.
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 The WeighTrainer 12-week bench peak in Catalyst
Every set ready. Every weight right.
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