Layout 1
Session 1- Barbell bench press64.6 kg3 × 7
The WeighTrainer Bench Peak — Program One
Twelve weekly bench workouts move from sevens to fives, triples and doubles, finishing with a single at 108.7%.
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 | Layout 1 |
| 2 | Layout 1 |
| 3 | Layout 1 |
| 4 | Layout 1 |
| 5 | Layout 1 |
| 6 | Layout 1 |
| 7 | Layout 1 |
| 8 | Layout 1 |
| 9 | Layout 1 |
| 10 | Layout 1 |
| 11 | Layout 1 |
| 12 | Layout 1 |
How it works
The program’s own rules, as Catalyst runs them.
Bench once each week for twelve weeks. Loads use your current bench maximum throughout; the last single is 108.7 percent of that starting value. Choose suitable warm-up work. Rest, rounding and assistance are left to you; no automatic maximum update follows the last single.
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 Bench Peak — Program One in Catalyst
Every set ready. Every weight right.
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