# Catalyst

> Catalyst is a training app (coming to iPhone and Android) that runs proven programs exactly as written: GZCLP, 5/3/1, nSuns, StrongLifts 5×5, Couch to 5K and 470 more. You enter your numbers once; it works out every set, weight and progression, works offline and needs no account.

Each program page shows the program's schedule, every workout's sets and weights, a twelve-week forecast and the weekly sets for each muscle, worked out by Catalyst. A visitor can change the numbers to see their own.

## Programs with full pages

- [GZCLP](https://catalystworkouts.com/programs/strength-lp/gzclp-3-day-template): Heavy, medium and light work for the four main lifts, with simple rules for progress and plateaus. Beginner, 3× a week, Ongoing, Strength: steady progress. Forecast for an example lifter doing every set as written: Back squat 85 to 125 kg over 12 weeks.
- [The Rippler](https://catalystworkouts.com/programs/hypertrophy/the-rippler): A 12-week GZCL wave for strength and size. Intermediate, 4× a week, 12 weeks, Muscle building. Forecast for an example lifter doing every set as written: Barbell stiff-leg deadlift 77.5 to 97.5 kg over 11 weeks.
- [StrongLifts 5×5](https://catalystworkouts.com/programs/strength-lp/stronglifts-5x5): Two alternating full-body workouts of five sets of five. Add weight every session. Beginner, 3× a week, Ongoing, Strength: steady progress. Forecast for an example lifter doing every set as written: Back squat 100 to 187.5 kg over 12 weeks.
- [nSuns LP](https://catalystworkouts.com/programs/strength-lp/nsuns-lp-5-day): High-volume linear progression driven by your AMRAP sets, five days a week. Intermediate, 5× a week, Ongoing, Strength: steady progress.
- [5/3/1 for Beginners](https://catalystworkouts.com/programs/strength-lp/5-3-1-for-beginners): Jim Wendler’s full-body 5/3/1 template with training maxes and assistance. Beginner, 3× a week, Ongoing, Strength: steady progress. By Jim Wendler.
- [Couch to 5K](https://catalystworkouts.com/programs/running/couch-to-5k-plan): Nine weeks from brisk walking to running 30 minutes: three run/walk workouts a week, on any days. Beginner, 3× a week, 9 weeks, Running. Forecast for an example lifter doing every set as written: Running 8 to 30 min over 9 weeks.
- [30-Day Ab Challenge](https://catalystworkouts.com/programs/bodyweight-kettlebell/30-day-ab-challenge): Thirty days of timed core circuits and sprint intervals, ending with a circuit of eighteen movements. Beginner, 6× a week, 5 weeks, Bodyweight and kettlebell.
- [Thirty-day arm challenge](https://catalystworkouts.com/programs/bodyweight-kettlebell/30-day-arm-challenge): Thirty daily arm workouts build from bodyweight to dumbbells, with push-up ladders at the end of each week. Beginner, 7× a week, 5 weeks, Bodyweight and kettlebell. Forecast for an example lifter doing every set as written: Plank up-down 0.5 to 1.25 min over 5 weeks.
- [30-Day Plank Challenge](https://catalystworkouts.com/programs/bodyweight-kettlebell/30-day-plank-challenge): Daily plank holds grow from one minute to three, mixing forearm, walking and opposite-arm-and-leg planks. 7× a week, 5 weeks, Bodyweight and kettlebell. Forecast for an example lifter doing every set as written: Plank 1 to 3 min over 5 weeks.
- [30-Day Squat Challenge](https://catalystworkouts.com/programs/bodyweight-kettlebell/30-day-squat-challenge): Twelve bodyweight squat movements build in pairs over thirty days, ending with two rounds of the full list. Beginner, 6× a week, 5 weeks, Bodyweight and kettlebell.
- [Animal Homegrown High Volume](https://catalystworkouts.com/programs/bodyweight-kettlebell/animal-homegrown-high-volume): Rotate legs, push and pull with bands and bodyweight, using four or five slow-lowering sets before a rest day. 3× a week, Ongoing, Bodyweight and kettlebell.
- [Animal Homegrown Low Volume](https://catalystworkouts.com/programs/bodyweight-kettlebell/animal-homegrown-low-volume): Rotate legs, push and pull with bands and bodyweight, starting with three or four slow-lowering sets per exercise. 3× a week, Ongoing, Bodyweight and kettlebell.
- [Armstrong Pull-Up Program](https://catalystworkouts.com/programs/bodyweight-kettlebell/armstrong-pull-up-program): Five consecutive pull-up days mix max sets, pyramids and grip changes, with three morning push-up sets daily. Beginner, 7× a week, Ongoing, Bodyweight and kettlebell.
- [Arnold Home Workout — Advanced Targets](https://catalystworkouts.com/programs/bodyweight-kettlebell/arnold-home-workout-advanced-targets): Nine bodyweight movements every other day, accumulating the higher rep totals in as many clean sets as needed. Advanced, 1× a week, Ongoing, Bodyweight and kettlebell.
- [Arnold Home Workout — Beginner Targets](https://catalystworkouts.com/programs/bodyweight-kettlebell/arnold-home-workout-beginner-targets): Nine bodyweight movements every other day, starting with lower rep totals and easier push-ups or dips as needed. Beginner, 1× a week, Ongoing, Bodyweight and kettlebell.
- [Ben Pollack bodyweight PPL 1](https://catalystworkouts.com/programs/bodyweight-kettlebell/ben-pollack-bodyweight-ppl-1): A home push, pull and legs menu with bodyweight, bands and effort-limited sets rather than fixed rep counts. 3× a week, Ongoing, Bodyweight and kettlebell.
- [Ben Pollack bodyweight PPL 2](https://catalystworkouts.com/programs/bodyweight-kettlebell/ben-pollack-bodyweight-ppl-2): Mix home push, pull and leg workouts with light and heavy pressing circuits, curls and optional hill sprints. 3× a week, Ongoing, Bodyweight and kettlebell.
- [Ben Pollack conditioning](https://catalystworkouts.com/programs/bodyweight-kettlebell/ben-pollack-conditioning): Choose sled drags, hill sprints, rowing or swing-and-ab circuits, with short regular sessions or longer challenges. 1× a week, Ongoing, Bodyweight and kettlebell.
- [Ben Pollack total-body circuit](https://catalystworkouts.com/programs/bodyweight-kettlebell/ben-pollack-total-body-1): Three rounds each of lower- and upper-body circuits, combining squats, lunges, push-ups, pull-ups and holds. 1× a week, Ongoing, Bodyweight and kettlebell.
- [Burpee and Pull-Up Pyramids](https://catalystworkouts.com/programs/bodyweight-kettlebell/burpee-and-pull-up-pyramids): Climb from one to ten burpees, descend to one, then repeat the same pyramid for pull-ups. 1× a week, Ongoing, Bodyweight and kettlebell.
- [BWF Minimalist Routine](https://catalystworkouts.com/programs/bodyweight-kettlebell/bwf-minimalist-routine): Lunges, push-ups, pulling work and shoulder taps in two to six rounds, stopping with one or two clean reps left. 3× a week, Ongoing, Bodyweight and kettlebell.
- [Dan John 10,000 Swing Challenge](https://catalystworkouts.com/programs/bodyweight-kettlebell/dan-john-10000-swing-challenge): Five rounds of kettlebell swing ladders total 500 swings, with one, two and three strength reps between sets. 5× a week, 4 weeks, Bodyweight and kettlebell.
- [Dumbbell Stopgap](https://catalystworkouts.com/programs/bodyweight-kettlebell/dumbbell-stopgap): Three weekly dumbbell workouts alternate A and B, adding weight after three sets of ten and backing off after stalls. 3× a week, Ongoing, Bodyweight and kettlebell.
- [Explosive Interval Training](https://catalystworkouts.com/programs/bodyweight-kettlebell/explosive-interval-training): Burpee and mountain-climber intervals grow across four weeks, alternating hard work with walking in place. 1× a week, 4 weeks, Bodyweight and kettlebell.
- [Greasing the groove](https://catalystworkouts.com/programs/bodyweight-kettlebell/greasing-the-groove): Repeat small sets across the day at about forty percent of your maximum, increasing only when practice feels easy. 7× a week, Ongoing, Bodyweight and kettlebell.
- [Hundred Pushups](https://catalystworkouts.com/programs/bodyweight-kettlebell/hundred-pushups): Three weekly push-up workouts use maximum-rep tests to choose rep targets, building toward one hundred without a break. Ongoing, Bodyweight and kettlebell.
- [Jailhouse Method](https://catalystworkouts.com/programs/bodyweight-kettlebell/jailhouse-method): Choose a bodyweight movement and count down one rep per set, walking sixteen feet between sets. 1× a week, Ongoing, Bodyweight and kettlebell. By Josh Bryant / Jailhouse Strong; Lift Vault.
- [Joe Delaney Full Body Home](https://catalystworkouts.com/programs/bodyweight-kettlebell/joe-delaney-full-body-home): Alternate two home workouts with bands and bodyweight, using remaining-rep targets and exercise-specific rest. Ongoing, Bodyweight and kettlebell.
- [John Meadows Resistance-Band PPL](https://catalystworkouts.com/programs/bodyweight-kettlebell/john-meadows-resistance-band-ppl): Six weekly band workouts repeat push, pull and legs, with three hard sets per movement and no fixed weight increases. 6× a week, Ongoing, Bodyweight and kettlebell.
- [Juarez Valley Method](https://catalystworkouts.com/programs/bodyweight-kettlebell/juarez-valley-method): Alternate high and low bodyweight rep counts until they meet, walking eight feet between sets. 1× a week, Ongoing, Bodyweight and kettlebell. By Josh Bryant / Jailhouse Strong; Lift Vault.
- [Kizen back hypertrophy](https://catalystworkouts.com/programs/bodyweight-kettlebell/kizen-back-hypertrophy-program): Eight weeks of three pull-up and back workouts, using your maximum reps and easier pull-ups in weeks four and eight. Beginner, 3× a week, 8 weeks, Bodyweight and kettlebell.
- [Omar Isuf Pull-Up Program](https://catalystworkouts.com/programs/bodyweight-kettlebell/omar-isuf-pull-up-program): Weighted and bodyweight pull-ups alternate moderate, heavy and total-rep days, with an easier fifth week. 3× a week, Ongoing, Bodyweight and kettlebell.
- [Reddit Recommended Bodyweight Routine](https://catalystworkouts.com/programs/bodyweight-kettlebell/reddit-recommended-routine): Three weekly full-body workouts pair six strength movements, then add three core exercises and harder progressions. 3× a week, Ongoing, Bodyweight and kettlebell.
- [Ross Enamait burpee conditioning](https://catalystworkouts.com/programs/bodyweight-kettlebell/ross-enamait-burpee-conditioning): Alternate thirty seconds of burpees and shadowboxing, choosing longer rounds or shorter rests as fitness improves. 1× a week, Ongoing, Bodyweight and kettlebell.
- [Ross Enamait No Excuses](https://catalystworkouts.com/programs/bodyweight-kettlebell/ross-enamait-no-excuses): Four rounds of burpees, pull-ups, squats and push-ups shrink from sixty to fifteen seconds, totalling ten minutes. 1× a week, Ongoing, Bodyweight and kettlebell.
- [Simple and Sinister](https://catalystworkouts.com/programs/bodyweight-kettlebell/simple-and-sinister): Ten sets of ten one-arm swings, a minute of rest and ten single get-ups, alternating hands on a running clock. 5× a week, Ongoing, Bodyweight and kettlebell.
- [Stacy Burr at-home trainer](https://catalystworkouts.com/programs/bodyweight-kettlebell/stacy-burr-at-home-trainer): Five home circuit workouts start at three rounds, with walking, core work and upper- and lower-body preparation. 1× a week, Ongoing, Bodyweight and kettlebell.
- [Stacy Burr Core Overhaul](https://catalystworkouts.com/programs/bodyweight-kettlebell/stacy-burr-core-overhaul): Five core circuits mix timed planks and moving exercises, using four rounds for the first four and three for the last. 1× a week, Ongoing, Bodyweight and kettlebell.
- [Startbodyweight basic routine](https://catalystworkouts.com/programs/bodyweight-kettlebell/startbodyweight-basic-routine): Alternate push-up and dip workouts three times a week, adding clean reps before moving to a harder bodyweight movement. Beginner, Ongoing, Bodyweight and kettlebell.
- [Strong Curves Best Butt Bodyweight](https://catalystworkouts.com/programs/bodyweight-kettlebell/strong-curves-best-butt-bodyweight): Twelve weeks of glute-first bodyweight workouts, rotating three sessions and advancing movements every four weeks. 3× a week, 12 weeks, Bodyweight and kettlebell. Forecast for an example lifter doing every set as written: Rkc plank 0.33 to 0.5 min over 12 weeks.
- [Total repetition method](https://catalystworkouts.com/programs/bodyweight-kettlebell/total-repetition-method): Accumulate one hundred pull-ups in as few sets as possible, keeping one rep in reserve and resting a minute. 1× a week, Ongoing, Bodyweight and kettlebell.
- [Brian Alsruhe 4 Horsemen](https://catalystworkouts.com/programs/conditioning/brian-alsruhe-4-horsemen): Twelve weeks of four lifting days rotate heavy, medium, light and test work, followed by ten one-minute intervals. 4× a week, 12 weeks, Conditioning. Forecast for an example lifter doing every set as written: Back squat 78.75 to 126 kg over 12 weeks.
- [Brian Alsruhe Next Level](https://catalystworkouts.com/programs/conditioning/brian-alsruhe-next-level-linear-progression): Four lifting days rotate rep-max tests from four to ten reps, then use lighter sets based on that day's top weight. Intermediate, 4× a week, 16 weeks, Conditioning.
- [Caroline Girvan EPIC I](https://catalystworkouts.com/programs/conditioning/caroline-girvan-epic-i): Ten weeks of five timed dumbbell and bodyweight workouts, combining strength days with Sunday intervals. 5× a week, 10 weeks, Conditioning.
- [Caroline Girvan EPIC II](https://catalystworkouts.com/programs/conditioning/caroline-girvan-epic-ii): Fifty timed workouts open with intervals and cardio, then add longer dumbbell circuits over ten weeks. 5× a week, 10 weeks, Conditioning.
- [GZCL Jacked and Tactical](https://catalystworkouts.com/programs/conditioning/gzcl-jacked-and-tactical): Twelve weeks train squat three times a week and bench twice a week, with rep-max tests and lighter follow-up sets. Intermediate, 3× a week, 12 weeks, Conditioning.
- [r/Fitness Basic Beginner](https://catalystworkouts.com/programs/conditioning/r-fitness-basic-beginner-routine): Three weekly barbell workouts alternate A and B, with final-set rep-outs and separate easy and hard conditioning days. Beginner, 5× a week, Ongoing, Conditioning.
- [Ross Enamait The Magic 50 — standalone workout](https://catalystworkouts.com/programs/conditioning/ross-enamait-magic-50): Five circuits of five dumbbell snatches and swings per side plus ten burpees, resting no more than a minute. 1× a week, Ongoing, Conditioning.
- [Tactical Barbell Fighter](https://catalystworkouts.com/programs/conditioning/tactical-barbell-fighter): Six weeks train squat, bench, press and deadlift twice a week, raising percentages as reps fall. Intermediate, 2× a week, Ongoing, Conditioning.
- [Tactical Barbell Gladiator](https://catalystworkouts.com/programs/conditioning/tactical-barbell-gladiator): Six weeks of three full-body barbell workouts, building from four sets of five to four triples at 95 percent. Intermediate, 3× a week, Ongoing, Conditioning.
- [Tactical Barbell Grey Man](https://catalystworkouts.com/programs/conditioning/tactical-barbell-grey-man): Twelve weeks of three lower-volume barbell workouts, balancing the main lifts with optional assistance. Intermediate, 3× a week, Ongoing, Conditioning.
- [Tactical Barbell Mass](https://catalystworkouts.com/programs/conditioning/tactical-barbell-mass): Three weekly four-lift workouts build from four sets of six to four triples over six weeks, stopping at 90 percent. Intermediate, 3× a week, Ongoing, Conditioning.
- [Tactical Barbell Operator](https://catalystworkouts.com/programs/conditioning/tactical-barbell-operator): Six weeks of squat and bench three times a week, weighted pull-ups twice and deadlifts once, using rising percentages. Intermediate, 3× a week, Ongoing, Conditioning.
- [Tactical Barbell Zulu](https://catalystworkouts.com/programs/conditioning/tactical-barbell-zulu): Four weekly workouts alternate squat and bench with deadlift and press, repeating each pair twice over six weeks. Intermediate, 4× a week, Ongoing, Conditioning.
- [The Ultimate 8-Week HIIT for Fat-Burning Program](https://catalystworkouts.com/programs/conditioning/ultimate-8-week-hiit-fat-burning-program): Eight weeks of intervals progress from fifteen seconds hard and sixty easy to thirty seconds hard and fifteen easy. 1× a week, 8 weeks, Conditioning. By Jim Stoppani, Ph.D.. Forecast for an example lifter doing every set as written: Rope jumping 14 to 20 min over 8 weeks.
- [MARSOC A&S original29-page ten-week preparation](https://catalystworkouts.com/programs/endurance-other/marsoc-10-week-assessment-and-selection-prep): Ten weeks of six training days combine running, loaded hikes, swimming and calisthenics for selection preparation. 6× a week, 10 weeks, Other endurance. By MARSOC Performance and Resiliency.
- [The Pete Plan](https://catalystworkouts.com/programs/endurance-other/the-pete-plan): Three-week rowing rotations mix short and long intervals with steady rowing, using average interval pace next time. 7× a week, Ongoing, Other endurance.
- [Naval Special Warfare physical training guide](https://catalystworkouts.com/programs/endurance-other/us-navy-special-warfare-physical-training-guide): Twenty-six weeks alternate distance, hard continuous and interval running and swimming, with strength and flexibility. 6× a week, 26 weeks, Other endurance.
- [Zero to one mile](https://catalystworkouts.com/programs/endurance-other/zero-to-one-mile-swim-program): Three swims a week for six weeks build from short repeats to a continuous 1650 yards, with rest measured in breaths. 3× a week, 6 weeks, Other endurance.
- [5/3/1 BBB three-month challenge](https://catalystworkouts.com/programs/hypertrophy/5-3-1-bbb-3-month-challenge): Three four-week lifting cycles pair different lifts for five sets of ten, raising supplemental weight each month. 4× a week, 12 weeks, Muscle building.
- [5/3/1 Boring But Big — Paired Lifts](https://catalystworkouts.com/programs/hypertrophy/5-3-1-bbb-paired-lift-supplemental-schedule): Four lifting days pair the main lift with a different lift for five sets of ten, adding weight each four-week cycle. Intermediate, 4× a week, Ongoing, Muscle building. Forecast for an example lifter doing every set as written: Back squat 50 to 102.5 kg over 12 weeks.
- [5/3/1 Boring But Big — Same Lift](https://catalystworkouts.com/programs/hypertrophy/5-3-1-bbb-same-lift-supplemental-schedule): Four lifting days follow the main lift with five sets of ten of that same lift, adding weight each four-week cycle. 4× a week, Ongoing, Muscle building. Forecast for an example lifter doing every set as written: Conventional deadlift 110 to 132.5 kg over 12 weeks.
- [Alberto Núñez — Arms and Delts Emphasis](https://catalystworkouts.com/programs/hypertrophy/alberto-nunez-upper-lower-arms-delts): Four upper/lower workouts focus on arms and shoulders, adding weight after top reps and doing two visits in week eight. 15 weeks, Muscle building.
- [Alberto Núñez — Glute and Hamstring Emphasis](https://catalystworkouts.com/programs/hypertrophy/alberto-nunez-upper-lower-glute-ham): Fifteen weeks of upper and lower workouts emphasize glutes and hamstrings, with two favourite workouts in week eight. 15 weeks, Muscle building.
- [Alberto Núñez — Quad Emphasis](https://catalystworkouts.com/programs/hypertrophy/alberto-nunez-upper-lower-quad-dominant): Four weekly upper and lower workouts emphasize quads, adding weight after top reps and ending after fifteen weeks. 15 weeks, Muscle building.
- [Alberto Núñez — Torso Emphasis](https://catalystworkouts.com/programs/hypertrophy/alberto-nunez-upper-lower-torso-dominant): Fifteen weeks of upper and lower workouts prioritize chest and back, with lighter scheduling halfway through. 15 weeks, Muscle building.
- [Arnold’s Six-Movement Workout](https://catalystworkouts.com/programs/hypertrophy/arnold-golden-six): Repeat six full-body exercises three times a week, adding weight when the final set reaches thirteen reps. 3× a week, Ongoing, Muscle building.
- [Arnold Split — Basic Training Program One](https://catalystworkouts.com/programs/hypertrophy/arnold-split-basic-training-program-1): Six weekly workouts repeat chest and back, shoulders and arms, then legs, with heavier weights as reps fall. 6× a week, Ongoing, Muscle building.
- [Beast Slayer 2.0 — Dynamic Double Progression](https://catalystworkouts.com/programs/hypertrophy/beast-slayer-2-0-dynamic-double-progression): Four lower, upper, full-body and arm workouts add weight to each set separately when it reaches its rep limit. 4× a week, Ongoing, Muscle building.
- [Beast Slayer 2.0 — Linear Periodization](https://catalystworkouts.com/programs/hypertrophy/beast-slayer-2-0-linear-periodization): Four weekly workouts combine rep-range assistance with an eight-week five-rep or ten-week single-rep strength peak. 4× a week, 10 weeks, Muscle building.
- [BigCoachD Guide — TurbulentCharge1 Eight-Week Edition](https://catalystworkouts.com/programs/hypertrophy/bigcoachd-8-week-hypertrophy-block): Four workouts a week repeat two rising four-week waves, combining high-volume lifting with max-rep assistance sets. 4× a week, 8 weeks, Muscle building.
- [Blaine Sumner off-season](https://catalystworkouts.com/programs/hypertrophy/blaine-sumner-off-season): Four lifting days for twelve weeks progress from five sets of ten to six reps, with higher-rep assistance. Intermediate, 4× a week, 12 weeks, Muscle building.
- [Blood God PPL — ](https://catalystworkouts.com/programs/hypertrophy/blood-god-ppl): Six days of push, pull and legs for three weeks, combining descending-weight rep-outs with higher-rep assistance. 6× a week, 3 weeks, Muscle building.
- [Brian Alsruhe nine-week powerbuilder](https://catalystworkouts.com/programs/hypertrophy/brian-alsruhe-9-week-powerbuilder): Nine weeks of four lifting days use changing percentage waves and final-set rep-outs, with one day per main lift. Intermediate, 4× a week, 9 weeks, Muscle building. Forecast for an example lifter doing every set as written: Back squat 80 to 102.5 kg over 9 weeks.
- [Brogains — Ten-Week Non-Peak](https://catalystworkouts.com/programs/hypertrophy/brogains-powerbuilding-10-week-non-peak): Ten weeks mix heavy and speed work with muscle-building sets, using weekly rep-outs to adjust training maximums. Intermediate, 6× a week, 10 weeks, Muscle building.
- [Brogains — Twelve-Week Meet Peak](https://catalystworkouts.com/programs/hypertrophy/brogains-powerbuilding-12-week-meet-peak): Twelve weeks mix heavy and speed work, using rep-outs to adjust training maximums before tapering for a meet. Intermediate, 6× a week, 12 weeks, Muscle building.
- [calum von moger 5 day body part split](https://catalystworkouts.com/programs/hypertrophy/calum-von-moger-5-day-body-part-split): Five weekly chest, back, shoulder, leg and arm workouts mix rep pyramids, drop sets and paired exercises. 5× a week, Ongoing, Muscle building.
- [Candito Linear Control Emphasis](https://catalystworkouts.com/programs/hypertrophy/candito-linear-control-emphasis): Four upper and lower workouts combine heavier sets of six with paused squats and bench presses for control. 4× a week, Ongoing, Muscle building.
- [Candito Linear Strength Hypertrophy](https://catalystworkouts.com/programs/hypertrophy/candito-linear-strength-hypertrophy): Four upper and lower workouts combine heavier sets of six with extra muscle-building sets of eight to twelve. 4× a week, Ongoing, Muscle building.
- [Candito Linear Strength Power](https://catalystworkouts.com/programs/hypertrophy/candito-linear-strength-power): Four upper and lower workouts pair heavy six-rep sets with explosive lower-body work and paused upper-body lifts. 4× a week, Ongoing, Muscle building.
- [Chad Vaughn — 4 Weeks to Bigger Lifts](https://catalystworkouts.com/programs/hypertrophy/chad-vaughn-4-weeks-to-bigger-lifts): Five Olympic lifting workouts a week for four weeks practise overhead positions, bar path, extension and jerk timing. Intermediate, 5× a week, 4 weeks, Muscle building. By Chad Vaughn.
- [Coolcicada PPL with Deadlifts](https://catalystworkouts.com/programs/hypertrophy/coolcicada-ppl-with-deadlifts): Six weekly push, pull and leg workouts include deadlift rep-outs and higher-rep assistance twice per muscle group. 6× a week, Ongoing, Muscle building.
- [Coolcicada PPL without Deadlifts](https://catalystworkouts.com/programs/hypertrophy/coolcicada-ppl-without-deadlifts): Six push, pull and leg days replace deadlifts with barbell pulling, using sets of five plus higher-rep assistance. 6× a week, Ongoing, Muscle building.
- [Dexter Jackson Four-Day Split](https://catalystworkouts.com/programs/hypertrophy/dexter-jackson-4-day-body-part-split): Four body-part workouts train chest and biceps, quads and calves, shoulders and triceps, then back and hamstrings. 4× a week, Ongoing, Muscle building.
- [Dr. Swole PPLUL — high volume](https://catalystworkouts.com/programs/hypertrophy/dr-swole-pplul-high-volume): Eight weeks of five pull, push, leg, upper and lower workouts use more sets, with effort rising after two weeks. 5× a week, 8 weeks, Muscle building.
- [Dr. Swole PPLUL — low volume](https://catalystworkouts.com/programs/hypertrophy/dr-swole-pplul-low-volume): Eight weeks of five pull, push, leg, upper and lower workouts use fewer sets, with effort rising after two weeks. 5× a week, 8 weeks, Muscle building.
- [Dr. Swole PPLUL — moderate volume](https://catalystworkouts.com/programs/hypertrophy/dr-swole-pplul-moderate-volume): Five weekly pull, push, leg, upper and lower workouts balance moderate set counts with rising effort over eight weeks. 5× a week, 8 weeks, Muscle building.
- [Dr. Swole PPLUL — moderate volume optimized order](https://catalystworkouts.com/programs/hypertrophy/dr-swole-pplul-moderate-volume-optimized-order): Five weekly muscle-building workouts use moderate set counts and a revised exercise order, adding weight after top reps. 5× a week, 8 weeks, Muscle building.
- [Fierce 5 — Dumbbell Variant](https://catalystworkouts.com/programs/hypertrophy/fierce-5-dumbbell-variant): Three alternating full-body dumbbell workouts use sets of eight, raising reps before weight when dumbbells are limited. Beginner, 3× a week, Ongoing, Muscle building.
- [Fierce 5 Modified](https://catalystworkouts.com/programs/hypertrophy/fierce-5-modified): Two weekly whole-body workouts mix four-to-eight-rep main lifts with smaller assistance sets and flexible rep-outs. Beginner, 2× a week, Ongoing, Muscle building.
- [Fierce 5 — Original](https://catalystworkouts.com/programs/hypertrophy/fierce-5-original): Three alternating full-body barbell workouts add weight weekly, dropping it fifteen percent after two failed attempts. Beginner, 3× a week, Ongoing, Muscle building.
- [Frankoman’s Dumbbell-only Split](https://catalystworkouts.com/programs/hypertrophy/frankomans-dumbbell-only-split): Ten weeks of three dumbbell workouts split chest and triceps, back and biceps, then legs and shoulders. 3× a week, 10 weeks, Muscle building.
- [From Flap Jacks to Thick Stacks](https://catalystworkouts.com/programs/hypertrophy/from-flap-jacks-2-thick-stacks): Ten weeks of four glute-focused workouts pair heavy squat and deadlift rep-outs with effort-guided assistance. 4× a week, 10 weeks, Muscle building.
- [Generic Bulking Routine — Hypertrophy](https://catalystworkouts.com/programs/hypertrophy/generic-bulking-routine-hypertrophy): Four upper and lower workouts use six-to-eight-rep main sets, with two easier weeks after six to eight hard weeks. Intermediate, 4× a week, Ongoing, Muscle building.
- [Generic Bulking Routine — Hypertrophy with Deadlifts](https://catalystworkouts.com/programs/hypertrophy/generic-bulking-routine-hypertrophy-with-deadlifts): Four upper and lower workouts include a separate deadlift visit, with two easier weeks after six to eight hard weeks. Intermediate, 4× a week, Ongoing, Muscle building.
- [Generic Bulking Routine — Strength Focus](https://catalystworkouts.com/programs/hypertrophy/generic-bulking-routine-strength-focus): Four upper and lower workouts emphasize three sets of three on the main lifts, followed by higher-rep muscle work. Intermediate, 4× a week, Ongoing, Muscle building.
- [Generic Bulking Routine — Strength + Hypertrophy](https://catalystworkouts.com/programs/hypertrophy/generic-bulking-routine-strength-plus-hypertrophy): Four upper and lower workouts combine three to five sets of five with eight-to-ten-rep assistance and easier weeks. Intermediate, 4× a week, Ongoing, Muscle building.
- [Generic Hypertrophy Block — Five Weekly Visits](https://catalystworkouts.com/programs/hypertrophy/generic-hypertrophy-block): Six rotating workouts fit four or five visits a week, using seven rounds of rising volume and a lighter finish. 5× a week, 9 weeks, Muscle building.
- [Gzcl 6 Day Ppl](https://catalystworkouts.com/programs/hypertrophy/gzcl-6-day-ppl): Six weekly push, pull and leg workouts mix percentage-based main lifts with sets of eight to fifteen for assistance. 6× a week, 3 weeks, Muscle building.
- [GZCL P-Zero public four-day variant](https://catalystworkouts.com/programs/hypertrophy/gzcl-p-zero): Four weekly lifting days use final-set rep-outs and falling rep targets, moving to a new stage when progress stalls. Intermediate, 4× a week, Ongoing, Muscle building.
- [GZCLP for Hypertrophy — ](https://catalystworkouts.com/programs/hypertrophy/gzclp-hypertrophy-4-day): Four weekly workouts shift the main lift from three sets of five to six doubles after misses, with extra muscle work. Beginner, 4× a week, Ongoing, Muscle building.
- [GZCLP original 2016](https://catalystworkouts.com/programs/hypertrophy/gzclp-original-2016): Four workouts rotate across three weekly visits, reducing reps after misses and adding weight after successful work. Beginner, Ongoing, Muscle building.
- [Ice Cream Fitness 1.0](https://catalystworkouts.com/programs/hypertrophy/ice-cream-fitness-1-0): Three alternating full-body workouts use five sets of five on main lifts, adding weight and resetting after two misses. Beginner, 3× a week, Ongoing, Muscle building.
- [Ivysaur intermediate aesthetic](https://catalystworkouts.com/programs/hypertrophy/ivysaur-intermediate-aesthetic): Five workouts a week repeat a three-week cycle, with rep-out sets and main-lift weight increases after success. Intermediate, 5× a week, Ongoing, Muscle building.
- [Jay Cutler — Twelve-Week Workout](https://catalystworkouts.com/programs/hypertrophy/jay-cutler-12-week-workout-program): Twelve weeks of five body-part workouts alternate heavy and moderate weeks, with rep targets falling over time. 5× a week, 12 weeks, Muscle building.
- [jeff seid workout routine](https://catalystworkouts.com/programs/hypertrophy/jeff-seid-workout-routine): Five body-part workouts use descending rep pyramids, reduced-weight sets, supersets and bodyweight rep-outs. 5× a week, Ongoing, Muscle building.
- [Joe Delaney Six-Week Full Body](https://catalystworkouts.com/programs/hypertrophy/joe-delaney-full-body): Five full-body gym workouts a week for six weeks use remaining-rep targets, paired sets and final-set rep-outs. 5× a week, 6 weeks, Muscle building.
- [Joe Delaney Ibiza Shreds](https://catalystworkouts.com/programs/hypertrophy/joe-delaney-ibiza-shreds): Nine weeks repeat lower, upper and isolation workouts twice weekly, using effort targets and heavier sets as reps fall. 6× a week, 9 weeks, Muscle building.
- [kai greene 5 day workout routine](https://catalystworkouts.com/programs/hypertrophy/kai-greene-5-day-workout-routine): Five high-volume body-part workouts combine twenty-rep warm-ups, descending rep targets and paired exercises. 5× a week, Ongoing, Muscle building.
- [Kong — Savage Size in Twelve Weeks](https://catalystworkouts.com/programs/hypertrophy/kong-savage-size-in-12-weeks): Twelve weeks of five muscle-building workouts increase volume, then add heavier descending-rep sets in the later phases. Intermediate, 5× a week, 12 weeks, Muscle building.
- [Layne Norton PH3 — Thirteen-Week Plan](https://catalystworkouts.com/programs/hypertrophy/layne-norton-ph3): Five weekly workouts progress from muscle-building volume to heavier squat, bench and deadlift work in three phases. 13 weeks, Muscle building.
- [Lee Hayward 12-week bodybuilding](https://catalystworkouts.com/programs/hypertrophy/lee-hayward-12-week-bodybuilding): Twelve weeks change the four-day workout every three weeks, with longer rests and later chest-and-back pairing. 4× a week, 12 weeks, Muscle building.
- [Lift Vault four-day push-pull example](https://catalystworkouts.com/programs/hypertrophy/lift-vault-4-day-push-pull-example-routine): Four weekly push and pull workouts train legs with upper-body movements, with heavy triples and rep-range assistance. 4× a week, Ongoing, Muscle building.
- [Lift Vault five-day bro-split example](https://catalystworkouts.com/programs/hypertrophy/lift-vault-5-day-bro-split-example): Five weekday body-part workouts mix rep pyramids with reduced-weight maximum-rep sets after seated pulling work. 5× a week, Ongoing, Muscle building.
- [Mass Impact](https://catalystworkouts.com/programs/hypertrophy/mass-impact): Twelve weeks of pull, push, legs, pull and push emphasize arms and shoulders, with higher-rep muscle-building work. 5× a week, 12 weeks, Muscle building.
- [Mass Made Simple Lite](https://catalystworkouts.com/programs/hypertrophy/mass-made-simple-lite): One break-in week precedes five weeks of three full-body workouts, combining presses, pull-ups and high-rep squats. 3× a week, 6 weeks, Muscle building.
- [Mathias Method — Twelve Weeks](https://catalystworkouts.com/programs/hypertrophy/mathias-method): Twelve weeks of four lifting days mix powerlifting percentages, rep-outs and optional singles, with two final visits. 4× a week, 12 weeks, Muscle building.
- [metallicadpa 6 day ppl](https://catalystworkouts.com/programs/hypertrophy/metallicadpa-6-day-ppl): Six weekly pull, push and leg workouts add weight when final sets reach their targets, with Thursday off. 6× a week, Ongoing, Muscle building.
- [metallicadpa beginner ppl v2 2](https://catalystworkouts.com/programs/hypertrophy/metallicadpa-beginner-ppl-v2-2): Six weekly pull, push and leg workouts set starting weights from lift maximums and advance after final-set rep targets. Beginner, 6× a week, Ongoing, Muscle building.
- [metallicadpa ppl v3 04](https://catalystworkouts.com/programs/hypertrophy/metallicadpa-ppl-v3-04): Six weekly pull, push and leg workouts round each weight increase to your gym's increment after a successful final set. 6× a week, Ongoing, Muscle building.
- [Creed Workout — Lift Vault Workbook Edition](https://catalystworkouts.com/programs/hypertrophy/michael-b-jordan-creed-workout): Four weekly workouts mix barbell and dumbbell lifting with push-up ladders, core work and varied ten-to-twenty-rep sets. Intermediate, 4× a week, Ongoing, Muscle building.
- [Mike Israetel Volume Landmarks 5 Week Hypertrophy Routine](https://catalystworkouts.com/programs/hypertrophy/mike-israetel-volume-landmarks-5-week-hypertrophy-routine): Six workouts a week build muscle with increasing set counts across four weeks, followed by a lighter fifth week. 6× a week, 5 weeks, Muscle building.
- [Mountain Dog — Push Pull Legs](https://catalystworkouts.com/programs/hypertrophy/mountain-dog-ppl-workout): Rotate push, pull and legs every other day, mixing pump sets, heavier work and a descending-weight curl finish. Ongoing, Muscle building.
- [Eight-Week Mass Building](https://catalystworkouts.com/programs/hypertrophy/muscle-and-strength-8-week-mass-building): Eight weeks of four body-part workouts combine heavier second sets with slow lowering, rest-pause and drop sets. 4× a week, 8 weeks, Muscle building.
- [New Rules of Lifting for Women — standard program](https://catalystworkouts.com/programs/hypertrophy/new-rules-of-lifting-for-women): Three weekly workouts progress across seven stages, alternating full-body lifting and adding rep-out tests. 3× a week, 19 weeks, Muscle building. By Lou Schuler / Alwyn Cosgrove; recovered Lift Vault workbook.
- [nSuns LP PPL plus BBB](https://catalystworkouts.com/programs/hypertrophy/nsuns-lp-ppl-plus-bbb): Six weekly push, pull and leg workouts combine main-lift waves, final-set rep-outs and five-set muscle-building work. 6× a week, Ongoing, Muscle building.
- [official hst advanced](https://catalystworkouts.com/programs/hypertrophy/official-hst-advanced): An eight-week muscle-building cycle for advanced lifters; enter exercises, sets and reps before each workout. Advanced, 4× a week, 8 weeks, Muscle building.
- [official hst intermediate](https://catalystworkouts.com/programs/hypertrophy/official-hst-intermediate): Eight weeks of muscle-building cycles for intermediate lifters; enter exercises, sets and reps before each workout. Intermediate, 4× a week, 8 weeks, Muscle building.
- [official hst novice](https://catalystworkouts.com/programs/hypertrophy/official-hst-novice): An eight-week introduction to muscle-building cycles; enter exercises, sets and reps before each workout. Beginner, 4× a week, 8 weeks, Muscle building.
- [Phat Power Hypertrophy Adaptive Training](https://catalystworkouts.com/programs/hypertrophy/phat-power-hypertrophy-adaptive-training): Two heavy days and three muscle-building days, with four-week squat and bench percentage waves. Intermediate, 5× a week, 4 weeks, Muscle building.
- [Power And Hypertrophy 5 3 1](https://catalystworkouts.com/programs/hypertrophy/power-and-hypertrophy-5-3-1): Five lifting days with rep-out sets, extra heavy fives and a four-week wave based on training maxes. Intermediate, 5× a week, Ongoing, Muscle building.
- [Power Muscle Burn — Five Days](https://catalystworkouts.com/programs/hypertrophy/power-muscle-burn-5-day-powerbuilding-split): Five body-part workouts combine heavy sets, moderate reps and 40-rep sets with brief pauses. Intermediate, 5× a week, 12 weeks, Muscle building.
- [r/Fitness — Dumbbell Push Pull Legs](https://catalystworkouts.com/programs/hypertrophy/r-fitness-dumbbell-ppl): Dumbbell push, pull and legs workouts, adding weight after all three sets reach twelve reps. 6× a week, Ongoing, Muscle building.
- [Ripped Body — Beginner Four Days](https://catalystworkouts.com/programs/hypertrophy/ripped-body-4-day-beginner-bodybuilding-program): Four upper and lower workouts pair heavy days with volume days, adding weight weekly after successful sets. Beginner, 4× a week, Ongoing, Muscle building.
- [Ripped Body — Intermediate Five Days](https://catalystworkouts.com/programs/hypertrophy/ripped-body-intermediate-5-day-bodybuilding-program): Five lower, upper, push and pull workouts, reducing main-lift reps then sets over each four-week wave. Intermediate, 5× a week, Ongoing, Muscle building.
- [Robert Frederick Modified Sheiko Hypertrophy Program](https://catalystworkouts.com/programs/hypertrophy/robert-frederick-modified-sheiko-hypertrophy-program): Four weeks of four-day squat, bench and deadlift percentage work with added muscle-building sets. Intermediate, 4× a week, 4 weeks, Muscle building.
- [Ronnie Coleman Workout](https://catalystworkouts.com/programs/hypertrophy/ronnie-coleman-workout): Six body-part workouts mix deadlift sets of two to twelve, arm supersets and 100-yard lunges. 6× a week, Ongoing, Muscle building.
- [Sayan911 — Five-Day Body-Part Split](https://catalystworkouts.com/programs/hypertrophy/sayan911-5-day-body-part-split): Five full-body days with a different body-part focus each day, adding reps or weight with two or three reps left. 5× a week, 4 weeks, Muscle building.
- [Seba Kot — Eight-Week Powerbuilding](https://catalystworkouts.com/programs/hypertrophy/seba-kot-8-week-powerbuilding-program): Eight weeks of four lifting days combine weekly weight increases with controlled lowering and effort targets. Intermediate, 4× a week, 8 weeks, Muscle building.
- [Sheiko modified hypertrophy v4.0](https://catalystworkouts.com/programs/hypertrophy/sheiko-modified-hypertrophy-v4-0): Twenty weeks of frequent squat, bench and deadlift practice, with percentage targets and extra bodybuilding work. 20 weeks, Muscle building.
- [Simeon Panda 5 Day Workout](https://catalystworkouts.com/programs/hypertrophy/simeon-panda-5-day-workout): Five body-part days mix 20-rep sets with rising-weight pyramids, heavy top sets and two lighter sets. 5× a week, Ongoing, Muscle building.
- [Simplified Google Sheets HST adaptation](https://catalystworkouts.com/programs/hypertrophy/simplified-google-sheets-hst-adaptation): Eight weeks of three-day lifting, moving from fifteens to tens to fives and finishing with negative-only sets. 3× a week, 8 weeks, Muscle building.
- [Starscream 12 Week Hypertrophy Program](https://catalystworkouts.com/programs/hypertrophy/starscream-12-week-hypertrophy-program): Twelve weeks of five-day lifting, using heavy effort-rated top sets to set lighter work alongside high-rep assistance. Intermediate, 5× a week, 12 weeks, Muscle building.
- [Strong Curves Bootyful Beginnings](https://catalystworkouts.com/programs/hypertrophy/strong-curves-bootyful-beginnings): Twelve weeks of three-day glute-focused full-body lifting, moving from bodyweight and bands toward heavier exercises. Beginner, 3× a week, 12 weeks, Muscle building.
- [Strong Curves — Gluteal Goddess](https://catalystworkouts.com/programs/hypertrophy/strong-curves-gluteal-goddess): Twelve weeks of four glute-focused workouts, pairing exercises and changing movements every four weeks. Advanced, 4× a week, 12 weeks, Muscle building.
- [Strong Curves — Gorgeous Glutes](https://catalystworkouts.com/programs/hypertrophy/strong-curves-gorgeous-glutes): Three lower-body workouts a week for twelve weeks, adding weight after all sets reach the top of the rep range. 3× a week, 12 weeks, Muscle building.
- [Thinner Leaner Stronger — 3 Day](https://catalystworkouts.com/programs/hypertrophy/thinner-leaner-stronger-3-day): Three lifting days with fixed-rep assistance, adding weight at the top of a rep range and easing off every ninth week. Beginner, 3× a week, 54 weeks, Muscle building.
- [Thinner Leaner Stronger — 4 Day](https://catalystworkouts.com/programs/hypertrophy/thinner-leaner-stronger-4-day): Four lifting days with one main work set per exercise, rep-range progression and a lighter week after eight hard weeks. Beginner, 4× a week, 54 weeks, Muscle building.
- [Thinner Leaner Stronger — 5 Day Lift Vault Build](https://catalystworkouts.com/programs/hypertrophy/thinner-leaner-stronger-5-day-lift-vault-build): Five lifting days with single main work sets and rep-range progression, repeating eight hard weeks and one light week. Beginner, 5× a week, Ongoing, Muscle building.
- [Three Phase Method 3 0 3 1](https://catalystworkouts.com/programs/hypertrophy/three-phase-method-3-0-3-1): Five days a week mix sets of seven or eight with ten to twelve singles, building weight for four weeks then easing off. 5× a week, 5 weeks, Muscle building.
- [Vince Gironda 10-8-6-15](https://catalystworkouts.com/programs/hypertrophy/vince-gironda-10-8-6-15): Six alternating upper and lower days use four rising-then-falling rep and weight targets, with rests under a minute. Intermediate, 6× a week, Ongoing, Muscle building.
- [vince gironda classic advanced 6 day 8x8](https://catalystworkouts.com/programs/hypertrophy/vince-gironda-classic-advanced-6-day-8x8): Six body-part days pair four sets of eight per exercise, with roughly fifteen seconds of rest. Advanced, 6× a week, Ongoing, Muscle building.
- [vince gironda classic intermediate 6 day 6x6](https://catalystworkouts.com/programs/hypertrophy/vince-gironda-classic-intermediate-6-day-6x6): Six body-part days pair three sets of six per exercise, keeping rest to roughly fifteen seconds. Intermediate, 6× a week, Ongoing, Muscle building.
- [vince gironda intense advanced 4 day 8x8](https://catalystworkouts.com/programs/hypertrophy/vince-gironda-intense-advanced-4-day-8x8): Four body-part days use eight sets of eight, choosing one or two exercises per muscle group and keeping rest brief. Advanced, 4× a week, Ongoing, Muscle building.
- [12 Week Untamed Method — original V1 thirteen-week program](https://catalystworkouts.com/programs/intensity-techniques/alan-thrall-untamed-method): Thirteen weeks of four lifting days use effort targets, changing assistance from brief rest-pause sets to higher reps. 4× a week, 13 weeks, Intensity techniques. By Barbell Medicine / Austin Baraki for Alan Thrall.
- [DoggCrapp — reviewed creator two-way split](https://catalystworkouts.com/programs/intensity-techniques/doggcrapp-dc-training): Three lifting days rotate six workouts, using rest-pause sets and a logbook to beat past reps or weight. Ongoing, Intensity techniques. By Dante Trudel.
- [German Volume Training — Beginner and Intermediate](https://catalystworkouts.com/programs/intensity-techniques/german-volume-training-routine-spreadsheet-gvt): Ten sets of ten on a rolling five-day split, adding weight after 100 reps and later switching to sets of six. Intermediate, Ongoing, Intensity techniques.
- [Sixteen-week wave loading](https://catalystworkouts.com/programs/powerlifting/16-week-wave-loading-powerlifting-program): Sixteen weeks of squat, bench and deadlift waves, with four days a week leading to a planned heavy peak. 4× a week, 16 weeks, Powerlifting. By RamRodReviews.
- [3/5/1 Powerlifting](https://catalystworkouts.com/programs/powerlifting/3-5-1-powerlifting): Four main-lift days combine waves of threes, fives and singles with extra singles at your training max. Intermediate, 4× a week, Ongoing, Powerlifting. Forecast for an example lifter doing every set as written: Barbell overhead press 50 to 55 kg over 12 weeks.
- [Three-Day DUP Block Progression](https://catalystworkouts.com/programs/powerlifting/3x-weekly-dup-block-progression): Three weekly squat, bench and deadlift workouts rotate triples, fours and eights, adding weight after each cycle. 3× a week, Ongoing, Powerlifting.
- [5/3/1 Autoregulated Program](https://catalystworkouts.com/programs/powerlifting/5-3-1-autoregulation-dup): Four-week lifting waves use an effort-rated top set, followed by lighter sets until effort reaches the stopping point. 1× a week, 4 weeks, Powerlifting. By Bryce Lewis; The Strength Athlete.
- [Six-week Russian bench peak](https://catalystworkouts.com/programs/powerlifting/6-week-russian-bench-press-peaking-program): Six weeks of bench three times a week, alternating doubles with growing volume before a single above your starting max. 3× a week, 6 weeks, Powerlifting. By Community Russian routine bench adaptation. Forecast for an example lifter doing every set as written: Barbell bench press 65 to 87.5 kg over 6 weeks.
- [Bromley two-wave squat program](https://catalystworkouts.com/programs/powerlifting/alex-bromley-100-lbs-in-10-weeks-squat-program): Ten weeks of four-day lifting in two five-week waves, retesting squat, deadlift and push-press maxes between waves. 10 weeks, Powerlifting. By Alex Bromley.
- [70s Powerlifter — eighteen-week cycle](https://catalystworkouts.com/programs/powerlifting/alex-bromley-70s-powerlifter): Eighteen weeks of four-day lifting add sets within three-week waves, moving from high-rep base work to heavier peaking. 4× a week, 18 weeks, Powerlifting. By Alex Bromley.
- [Bullmastiff — Peak Strength free edition](https://catalystworkouts.com/programs/powerlifting/alex-bromley-bullmastiff): Eighteen weeks of squat, bench, deadlift and press waves, using final-set reps to set next week's weight. 4× a week, 18 weeks, Powerlifting. By Alex Bromley; Empire Barbell; Lift Vault workbook.
- [Askold Surovetsky Bench System 1](https://catalystworkouts.com/programs/powerlifting/askold-surovetsky-bench-system-1): Four weeks of bench three times a week, with long pauses and partial presses before testing a new max. 3× a week, 4 weeks, Powerlifting.
- [Askold Surovetsky Bench System 2](https://catalystworkouts.com/programs/powerlifting/askold-surovetsky-bench-system-2): Two weeks of bench three times a week without pauses or partials, ending with singles that rise after each success. 3× a week, 2 weeks, Powerlifting.
- [Askold Surovetsky PT-8](https://catalystworkouts.com/programs/powerlifting/askold-surovetsky-pt-8): Eight weeks alternate squat and deadlift across three days, using light, medium and heavy percentage work. 3× a week, 8 weeks, Powerlifting.
- [Atlas Rising](https://catalystworkouts.com/programs/powerlifting/atlas-rising-powerlifting-program): Seven weeks of squat, bench and deadlift percentages, with recovery after week three and heavy singles at the end. Advanced, 3× a week, 7 weeks, Powerlifting.
- [Barbell Medicine advanced fast peak](https://catalystworkouts.com/programs/powerlifting/barbell-medicine-advanced-fast-peak): Two four-day lifting weeks and two taper workouts prepare you for a meet when strength returns quickly after rest. Advanced, 4× a week, 3 weeks, Powerlifting. By Jordan Feigenbaum and Austin Baraki.
- [Barbell Medicine advanced slow peak](https://catalystworkouts.com/programs/powerlifting/barbell-medicine-advanced-slow-peak): Two four-day weeks and a longer taper lead to three meet attempts per lift, with effort targets and lighter sets. Advanced, 4× a week, 3 weeks, Powerlifting. By Barbell Medicine (2018 free template).
- [Ben Pollack eight-week four-day powerbuilding outline](https://catalystworkouts.com/programs/powerlifting/ben-pollack-8-week-4-day-powerbuilding): Eight weeks of four upper and lower days for strength and muscle; enter each workout's sets and reps before starting. 4× a week, 8 weeks, Powerlifting.
- [10-week bench pyramid](https://catalystworkouts.com/programs/powerlifting/bench-press-pyramid-10-week): Ten weeks of frequent bench triples, pin presses and partial presses, ending with a tapered max attempt. 10 weeks, Powerlifting. By Chris Stone / Fitness Volt; Lift Vault adaptation.
- [12-week bench pyramid](https://catalystworkouts.com/programs/powerlifting/bench-press-pyramid-12-week): Two six-week bench peaks run back to back, keeping the same starting max for both percentage waves. 12 weeks, Powerlifting. By Chris Stone / Fitness Volt; Lift Vault adaptation. Forecast for an example lifter doing every set as written: Barbell bench press 57.5 to 65 kg over 3 weeks.
- [Four-week bench pyramid](https://catalystworkouts.com/programs/powerlifting/bench-press-pyramid-4-week): Four weeks of frequent bench and pin presses, tapering from five days a week to three before a max attempt. 5× a week, 4 weeks, Powerlifting. By Chris Stone / Fitness Volt; Lift Vault adaptation. Forecast for an example lifter doing every set as written: Barbell bench press 57.5 to 70 kg over 4 weeks.
- [6-week bench pyramid](https://catalystworkouts.com/programs/powerlifting/bench-press-pyramid-6-week): Six weeks of bench start with five days a week, then reduce frequency as top sets become heavier. 6 weeks, Powerlifting. By Chris Stone / Fitness Volt; Lift Vault adaptation. Forecast for an example lifter doing every set as written: Barbell bench press 57.5 to 65 kg over 3 weeks.
- [8-week bench pyramid](https://catalystworkouts.com/programs/powerlifting/bench-press-pyramid-8-week): Eight weeks of bench build frequent practice for three weeks before heavier partial presses and a final peak. 8 weeks, Powerlifting. By Chris Stone / Fitness Volt; Lift Vault adaptation. Forecast for an example lifter doing every set as written: Barbell bench press 57.5 to 65 kg over 3 weeks.
- [Benching the Monolith](https://catalystworkouts.com/programs/powerlifting/benching-the-monolith): Six weeks of three full-body days replace overhead pressing with bench work and retain high-rep assistance. Intermediate, 3× a week, 6 weeks, Powerlifting. By Jim Wendler; u/BenchPolkov.
- [Blaine Sumner bench only](https://catalystworkouts.com/programs/powerlifting/blaine-sumner-bench-only): Twelve weeks of bench three times a week, using separate raw and equipped maxes and difficulty-based percentages. Intermediate, 3× a week, 12 weeks, Powerlifting.
- [Blaine Sumner equipped cycle](https://catalystworkouts.com/programs/powerlifting/blaine-sumner-equipped-lifting): Twelve weeks of four-day lifting with shirts, suits and wraps, keeping raw and equipped maxes separate. Intermediate, 4× a week, 12 weeks, Powerlifting.
- [Blaine Sumner High Frequency — Frequency Freak](https://catalystworkouts.com/programs/powerlifting/blaine-sumner-high-frequency): Twelve weeks of frequent squat, bench and deadlift work, cutting four weekly visits to three for the final two weeks. Intermediate, 4× a week, 12 weeks, Powerlifting.
- [Brad Arbic seventeen-week powerlifting peak](https://catalystworkouts.com/programs/powerlifting/brad-arbic-17-week-block-periodization-powerlifting-peak): Seventeen weeks of four lifting days move from high reps to a meet peak, easing off every fourth week. 17 weeks, Powerlifting. By Brad Arbic.
- [Brad Gillingham twelve-week raw bench](https://catalystworkouts.com/programs/powerlifting/brad-gillingham-12-week-raw-bench): Twelve weeks of heavy and light bench days, ending with a single at 102.5% of your starting max. Intermediate, 2× a week, 12 weeks, Powerlifting. By Brad Gillingham.
- [Brad Gillingham sixteen-week squat and deadlift](https://catalystworkouts.com/programs/powerlifting/brad-gillingham-16-week-squat-and-deadlift): Sixteen weeks pair beltless squat work with equipped deadlifts, including rack pulls and late heavy squat singles. 2× a week, 16 weeks, Powerlifting.
- [Cube Method — Public Workbook Edition](https://catalystworkouts.com/programs/powerlifting/brandon-lilly-cube-method): Ten weeks rotate heavy, fast and high-rep squat, bench and deadlift days alongside a weekly bodybuilding day. 4× a week, 10 weeks, Powerlifting.
- [Brazos Valley Barbell Intermediate Strength](https://catalystworkouts.com/programs/powerlifting/brazos-valley-barbell-intermediate-strength): Eight weeks of five lifting days combine percentage work with paused and slow-tempo lifts and effort targets. Intermediate, 5× a week, 8 weeks, Powerlifting.
- [Brazos Valley Barbell Strength 2 0](https://catalystworkouts.com/programs/powerlifting/brazos-valley-barbell-strength-2-0): Ten weeks of five-day lifting use effort-rated singles and lighter sets to prepare squat, bench and deadlift for a peak. 5× a week, 10 weeks, Powerlifting.
- [Brendan Tietz 7 Week Intermediate](https://catalystworkouts.com/programs/powerlifting/brendan-tietz-7-week-intermediate): Seven weeks of five-day lifting build sets of four, then finish with rep-out doubles and singles. Intermediate, 5× a week, 7 weeks, Powerlifting.
- [Brendan Tietz submax DUP — conventional competition deadlift](https://catalystworkouts.com/programs/powerlifting/brendan-tietz-submax-dup-conventional-competition-deadlift): Twelve weeks of five lifting days vary reps and effort, with conventional competition pulls and a meet taper. Intermediate, 5× a week, 12 weeks, Powerlifting. By Brendan Tietz.
- [Brendan Tietz submax DUP — sumo competition deadlift](https://catalystworkouts.com/programs/powerlifting/brendan-tietz-submax-dup-sumo-competition-deadlift): Twelve weeks of five lifting days vary reps and effort, with sumo competition pulls and a meet taper. Intermediate, 5× a week, 12 weeks, Powerlifting. By Brendan Tietz.
- [Brian Alsruhe twelve-week mass building](https://catalystworkouts.com/programs/powerlifting/brian-alsruhe-12-week-mass-building): Twelve weeks of four lifting days combine rep-out top sets, lighter technique work and assistance to build muscle. 4× a week, 12 weeks, Powerlifting.
- [Brian Alsruhe conjugate — retained twelve-week edition](https://catalystworkouts.com/programs/powerlifting/brian-alsruhe-16-week-conjugate): Twelve available weeks of four-day lifting pair heavy top sets with fast band or chain work and giant sets. Intermediate, 4× a week, 12 weeks, Powerlifting.
- [Dark Horse free-template season](https://catalystworkouts.com/programs/powerlifting/brian-alsruhe-dark-horse): Nine weeks of heavy, volume and timed speed work lead to recovery and two testing weeks for the four main lifts. 4× a week, 12 weeks, Powerlifting. By Brian Alsruhe.
- [Brian Simmons — original seventeen-week SuperTotal](https://catalystworkouts.com/programs/powerlifting/brian-simmons-17-week-supertotal): Seventeen weeks of four-day lifting mix Olympic lifts and powerlifts, with a week away from barbells after base work. Intermediate, 17 weeks, Powerlifting. By Brian Simmons.
- [Building the Monolith](https://catalystworkouts.com/programs/powerlifting/building-the-monolith): Six weeks of three full-body days combine main-lift fives with large chin-up, dip and shrug totals. 3× a week, 6 weeks, Powerlifting. By Jim Wendler.
- [Bulgarian Method — Dive Straight In](https://catalystworkouts.com/programs/powerlifting/bulgarian-method-dive-straight-in): Squat and bench six days a week with daily heavy singles and lighter doubles or triples, adding deadlift twice a week. 6× a week, Ongoing, Powerlifting.
- [Calgary Barbell — original sixteen-week peak](https://catalystworkouts.com/programs/powerlifting/calgary-barbell-16-week-original): Sixteen weeks of four-day powerlifting use percentage and effort targets, finishing with four pre-meet workouts. Intermediate, 4× a week, 16 weeks, Powerlifting. By Calgary Barbell.
- [Calgary Barbell — revised sixteen-week program — complete course](https://catalystworkouts.com/programs/powerlifting/calgary-barbell-16-week-revised): Sixteen weeks of four-day lifting use recorded top-set weights for later lighter sets, with controlled lifting tempo. Intermediate, 4× a week, 16 weeks, Powerlifting. By Calgary Barbell; revised percentage/RPE workbook.
- [Calgary Barbell — eight-week peak](https://catalystworkouts.com/programs/powerlifting/calgary-barbell-8-week): Eight weeks of four-day lifting mix percentages and effort targets before a separate four-workout meet taper. Intermediate, 4× a week, 9 weeks, Powerlifting. By Calgary Barbell.
- [Candito — six-week advanced bench](https://catalystworkouts.com/programs/powerlifting/candito-6-week-advanced-bench-press): Six weeks of bench begin with five days a week, adding pin presses before heavier work and a tapered max test. Advanced, 5× a week, 6 weeks, Powerlifting. By Jonnie Candito.
- [Candito Six-Week Strength](https://catalystworkouts.com/programs/powerlifting/candito-6-week-strength-program): Six weeks move from volume to heavy squat, bench and deadlift work, ending with a choice: test, repeat or skip testing. Intermediate, 5× a week, Ongoing, Powerlifting. By Jonnie Candito.
- [Candito — nine-week advanced squat](https://catalystworkouts.com/programs/powerlifting/candito-advanced-9-week-squat-program): Nine weeks of squat move from five days a week to two, then three, with two close squat variations and a final test. Advanced, 5× a week, 9 weeks, Powerlifting. By Jonnie Candito.
- [Candito advanced deadlift phases](https://catalystworkouts.com/programs/powerlifting/candito-advanced-deadlift-program): Deadlift twice a week, moving from a close variation to a more different lift before returning to competition pulls. Advanced, 14 weeks, Powerlifting. By Jonnie Candito.
- [Cast Iron Strength — creator twelve-week total builder](https://catalystworkouts.com/programs/powerlifting/cast-iron-strength-12-week-peaking-program): Twelve weeks of four lifting days build squat, bench and deadlift volume before reducing work for a peak. Intermediate, 4× a week, 12 weeks, Powerlifting. By Marc Keys.
- [Classic 11-week deadlift peak](https://catalystworkouts.com/programs/powerlifting/classic-11-week-deadlift-peaking): Deadlift once a week for eleven weeks, moving from sets of ten to a single at 110% of your starting max. Intermediate, 1× a week, 11 weeks, Powerlifting. By The WeighTrainer. Forecast for an example lifter doing every set as written: Conventional deadlift 90 to 160 kg over 11 weeks.
- [Classic 12-week powerlifting peak](https://catalystworkouts.com/programs/powerlifting/classic-12-week-powerlifting-peaking): Twelve weeks for one lift once a week, combining preparation sets with rising percentages and falling reps. 1× a week, 12 weeks, Powerlifting. By The WeighTrainer.
- [Classic 9-week powerlifting peak](https://catalystworkouts.com/programs/powerlifting/classic-9-week-powerlifting-peaking): Nine weeks for one lift once a week, dropping from tens to a single at 105% of your starting max. 1× a week, 9 weeks, Powerlifting. By The WeighTrainer.
- [Coan–Phillipi Deadlift Routine](https://catalystworkouts.com/programs/powerlifting/coan-phillipi-deadlift-routine): Ten weekly deadlift workouts combine heavy pulls, speed triples and assistance, using your target max for loading. Intermediate, 1× a week, 10 weeks, Powerlifting. By Ed Coan; Mark Phillipi.
- [CTRL — ten-week meet preparation](https://catalystworkouts.com/programs/powerlifting/ctrl-s-10-week-powerlifting-program): Ten weeks of four-day powerlifting pair effort-rated top sets with fixed pound increases and 5% lighter follow-up sets. Intermediate, 4× a week, 10 weeks, Powerlifting. By Kroamatik.
- [Cube Predator Six-Week Bench](https://catalystworkouts.com/programs/powerlifting/cube-predator-6-week-bench-program): Six weeks of light then heavy bench days, with close-grip and incline work based on separate maxes. Intermediate, 2× a week, 6 weeks, Powerlifting. By Brandon Lilly.
- [Dad Bod Bridge](https://catalystworkouts.com/programs/powerlifting/dad-bod-bridge): Eight weeks of three-day lifting use effort-rated sets, paused lifts and assistance to bridge toward heavier training. 3× a week, 8 weeks, Powerlifting.
- [Dan Alexander Ten-Week Powerlifting Peak](https://catalystworkouts.com/programs/powerlifting/dan-alexander-10-week-powerlifting-peak): Ten weeks train bench, squat, press and deadlift twice a week, reducing reps as percentage weights rise. Intermediate, 4× a week, 10 weeks, Powerlifting.
- [Drop Bear intermediate thirteen-week cycle](https://catalystworkouts.com/programs/powerlifting/drop-bear-intermediate-13-week): Thirteen weeks of three-day powerlifting use percentage waves, paused bench work and a final taper. Intermediate, 3× a week, 13 weeks, Powerlifting. By Janusz Kania / coach.janusz. Forecast for an example lifter doing every set as written: Conventional deadlift 87.5 to 130 kg over 12 weeks.
- [Drop Bear Senior nineteen-week cycle](https://catalystworkouts.com/programs/powerlifting/drop-bear-senior-19-week): Nineteen weeks of four-day powerlifting combine percentage waves with paused lifts, ending with two loaded workouts. 4× a week, 19 weeks, Powerlifting. By Janusz Kania. Forecast for an example lifter doing every set as written: Conventional deadlift 57.5 to 115 kg over 12 weeks.
- [DUP Percentage — TSA Four-Week Edition](https://catalystworkouts.com/programs/powerlifting/dup-percentage-program): Four weeks of six-day powerlifting mix daily rep targets, percentage loads and effort ratings. 6× a week, 4 weeks, Powerlifting.
- [Ed Coan 12-Week Peaking](https://catalystworkouts.com/programs/powerlifting/ed-coan-12-week-peaking): Twelve weeks for squat, bench or deadlift once a week, moving from tens to a single at a rising percentage of your max. 1× a week, 12 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 80 to 125 kg over 12 weeks.
- [Ed Coan 14-Week Peaking](https://catalystworkouts.com/programs/powerlifting/ed-coan-14-week-peaking): Fourteen weeks for squat, bench or deadlift once a week, with more fives before doubles and two single-test weeks. 1× a week, 14 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 75 to 117.5 kg over 12 weeks.
- [Eight-Week Powerbuilding DUP v5](https://catalystworkouts.com/programs/powerlifting/eight-week-powerbuilding-dup-v5): Eight weeks of six-day lifting build volume, move to heavier fives and taper for a powerlifting meet. 6× a week, 8 weeks, Powerlifting. By Author unidentified; Lift Vault edition edited by Kyle Risley.
- [Empire Barbell 10-week off-season deadlift](https://catalystworkouts.com/programs/powerlifting/empire-barbell-10-week-off-season-deadlift): Ten weekly deadlift workouts alternate five sets of five with lighter recovery weeks, then finish with rep-out work. Advanced, 1× a week, 10 weeks, Powerlifting. By Alex Bromley; disclosed Lift Vault interpretation. Forecast for an example lifter doing every set as written: Conventional deadlift 102.5 to 130 kg over 10 weeks.
- [Empire Barbell — Five-Week High-Frequency Bench](https://catalystworkouts.com/programs/powerlifting/empire-barbell-5-week-high-frequency-bench): Five weeks of bench rise from three to five days a week, then taper to two workouts and a Friday max test. Advanced, 5 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Barbell bench press 57.5 to 77.5 kg over 3 weeks.
- [Empire Barbell Intensification Block Ii](https://catalystworkouts.com/programs/powerlifting/empire-barbell-intensification-block-ii): Four weeks of four-day powerlifting build sets of five, then heavier fours, finishing main lifts with rep-out sets. 4× a week, 4 weeks, Powerlifting.
- [Extended Russian Power Routine](https://catalystworkouts.com/programs/powerlifting/extended-russian-power-routine): Nine weeks of heavy and light squat and bench days plus one deadlift day, building sixes before a heavy single. Intermediate, 3× a week, 9 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Conventional deadlift 115 to 152.5 kg over 4 weeks.
- [Hatfield Twelve-Week Peak — Ordinary Lifting Review](https://catalystworkouts.com/programs/powerlifting/fred-hatfield-12-week-peaking): Twelve weeks of squat, bench and deadlift work use varied rest-day spacing and a taper before three meet attempts each. 12 weeks, Powerlifting.
- [Fred Hatfield nine-week peak](https://catalystworkouts.com/programs/powerlifting/fred-hatfield-9-week-peaking): Nine weeks for one lift twice a week, pairing light doubles with heavy work and finishing at 110% of your starting max. 2× a week, 9 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 90 to 125 kg over 9 weeks.
- [Frequency First, Then Intensity](https://catalystworkouts.com/programs/powerlifting/frequency-first-then-intensity): Build up training frequency first, then heavier daily squat and bench singles, reaching six lifting days a week. Ongoing, Powerlifting.
- [Gene Bell Twelve-Week Squat Peak](https://catalystworkouts.com/programs/powerlifting/gene-bell-12-week-squat-peaking): Squat once a week for twelve weeks, using rising percentages to three final singles above and below your initial max. 1× a week, 12 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 67.5 to 120 kg over 12 weeks.
- [Pendlay dated eight-week weightlifting peak](https://catalystworkouts.com/programs/powerlifting/glenn-pendlay-6-day-8-week-intermediate-olympic-weightlifting-program): Eight weeks of six-day Olympic lifting combine complexes, heavy records and squat work before a competition peak. Intermediate, 6× a week, 8 weeks, Powerlifting. By Glenn Pendlay.
- [Greg Everett Volume Squat Cycle — Lift Vault Edition](https://catalystworkouts.com/programs/powerlifting/greg-everett-10-week-high-frequency-volume-squat-cycle): Ten weeks of front and back squats six days a week build high-rep volume before a final max test. 6× a week, 10 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 72.5 to 107.5 kg over 9 weeks.
- [Greg Nuckols Advanced Bench — 1x Source-Bounded](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-bench-advanced-1x): Bench once a week in four-week advanced cycles; enter sets, reps and percentages before each workout. Advanced, 1× a week, Ongoing, Powerlifting.
- [Greg Nuckols Advanced Bench — 2x Source-Bounded](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-bench-advanced-2x): Bench twice a week in four-week advanced cycles; enter sets, reps and percentages before each workout. Advanced, 2× a week, Ongoing, Powerlifting.
- [Greg Nuckols Advanced Bench — 3x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-bench-advanced-3x): Bench three times a week in four-week cycles for advanced lifters, reviewing your max after the last workout. Advanced, 3× a week, Ongoing, Powerlifting.
- [Greg Nuckols Intermediate Bench — 1x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-bench-intermediate-1x): Bench once a week in four-week cycles for intermediate lifters, reviewing your max before the next cycle. Intermediate, 1× a week, Ongoing, Powerlifting.
- [Greg Nuckols Intermediate Bench — 2x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-bench-intermediate-2x): Bench twice a week in four-week cycles for intermediate lifters, reviewing your max before the next cycle. Intermediate, 2× a week, Ongoing, Powerlifting.
- [Greg Nuckols Intermediate Bench — 3x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-bench-intermediate-3x): Bench three times a week in four-week cycles for intermediate lifters, reviewing your max before the next cycle. Intermediate, 3× a week, Ongoing, Powerlifting.
- [Greg Nuckols Deadlift — three-day high volume](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-deadlift-3x-high-volume): Four-week deadlift cycles mix heavy work, timed beltless singles and opposite-stance pulls across three days a week. 3× a week, Ongoing, Powerlifting. By Greg Nuckols.
- [Greg Nuckols Deadlift — three-day low volume](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-deadlift-3x-low-volume): Deadlift three times a week in four-week cycles, with four heavy sets at first and shorter timed beltless practice. 3× a week, Ongoing, Powerlifting. By Greg Nuckols.
- [Greg Nuckols Deadlift — three-day medium volume](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-deadlift-3x-medium-volume): Deadlift three times a week in four-week cycles, starting with five heavy sets and fifteen minutes of beltless singles. 3× a week, Ongoing, Powerlifting. By Greg Nuckols.
- [Greg Nuckols deadlift advanced 1x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-deadlift-advanced-1x): Four-week deadlift cycles once a week combine heavy pulls, beltless work and opposite-stance assistance before testing. Advanced, 1× a week, Ongoing, Powerlifting. By Greg Nuckols.
- [Greg Nuckols deadlift advanced 2x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-deadlift-advanced-2x): Four-week deadlift cycles twice a week combine heavy triples, opposite-stance pulls and rack work before testing. Advanced, 2× a week, Ongoing, Powerlifting. By Greg Nuckols.
- [Greg Nuckols deadlift intermediate 1x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-deadlift-intermediate-1x): Four-week deadlift cycles once a week combine heavy pulls with beltless work in your main stance before testing. Intermediate, 1× a week, Ongoing, Powerlifting. By Greg Nuckols.
- [Greg Nuckols Deadlift — intermediate two-day](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-deadlift-intermediate-2x): Four-week deadlift cycles twice a week mix heavy triples, opposite-stance pulls and Romanian deadlifts before testing. Intermediate, 2× a week, Ongoing, Powerlifting. By Greg Nuckols.
- [Greg Nuckols high frequency — weekly deadlift and overhead press](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-high-frequency-1x-deadlift-plus-ohp): Three weeks of six-day lifting train squat and bench frequently, with deadlift once a week and added overhead press. 6× a week, 3 weeks, Powerlifting. By Greg Nuckols; workbook adaptation /u/Pronounta.
- [Greg Nuckols high frequency — exact](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-high-frequency-exact): Three weeks of five-day squat, bench and deadlift practice, using final rep-out sets to set the next cycle's maxes. 5× a week, 3 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Conventional deadlift 110 to 122.5 kg over 3 weeks.
- [Greg Nuckols Advanced Squat — 1x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-squat-advanced-1x): Squat once a week in four-week cycles for advanced lifters, reviewing your max before the next cycle. Advanced, 1× a week, Ongoing, Powerlifting.
- [Greg Nuckols Advanced Squat — 2x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-squat-advanced-2x): Squat twice a week in four-week cycles for advanced lifters, reviewing your max before the next cycle. Advanced, 2× a week, Ongoing, Powerlifting.
- [Greg Nuckols Advanced Squat — 3x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-squat-advanced-3x): Squat three times a week in four-week cycles for advanced lifters, reviewing your max before the next cycle. Advanced, 3× a week, Ongoing, Powerlifting.
- [Greg Nuckols Intermediate Squat — 1x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-squat-intermediate-1x): Squat once a week in four-week intermediate cycles; enter sets and reps before each workout. Intermediate, 1× a week, Ongoing, Powerlifting.
- [Greg Nuckols Intermediate Squat — 2x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-squat-intermediate-2x): Squat twice a week in four-week intermediate cycles; enter sets and reps before each workout. Intermediate, 2× a week, Ongoing, Powerlifting.
- [Greg Nuckols Intermediate Squat — 3x](https://catalystworkouts.com/programs/powerlifting/greg-nuckols-squat-intermediate-3x): Squat three times a week in four-week intermediate cycles; enter sets and reps before each workout. Intermediate, 3× a week, Ongoing, Powerlifting.
- [GZCL Method — dedicated three-week cycle](https://catalystworkouts.com/programs/powerlifting/gzcl-3-week-cycle): Three weeks of four-day lifting mix heavy sets, medium-rep work and paired assistance, with rep-outs setting increases. 4× a week, 3 weeks, Powerlifting. By Cody Lefever; u/gluteusofaluminum.
- [GZCL method — five-day template](https://catalystworkouts.com/programs/powerlifting/gzcl-5-day-template): Five lifting days over five weeks mix heavy triples, doubles and singles with rep-out fives and assistance. 5× a week, 5 weeks, Powerlifting. By Unknown spreadsheet author; GZCL method attribution.
- [GZCL Basic Template 2012](https://catalystworkouts.com/programs/powerlifting/gzcl-basic-template-2012): Four weeks of five-day lifting pair heavy singles with changing back-off reps, using conservative training maxes. 5× a week, 4 weeks, Powerlifting.
- [GZCL / Mag-Ort / Deathbench — ten-week hybrid](https://catalystworkouts.com/programs/powerlifting/gzcl-mag-ort-deathbench-hybrid): Ten weeks of five-day lifting combine heavy squat work, high-volume bench and deadlift waves with rep-out sets. Intermediate, 5× a week, 10 weeks, Powerlifting. By /u/truthlesshunter; GZCL; Deathbench and Mag-Ort contributors.
- [Hatch Squat](https://catalystworkouts.com/programs/powerlifting/hatch-squat): Twelve weeks of back squats followed by front squats twice a week, including a 103% back-squat single in week eleven. Intermediate, 2× a week, 12 weeks, Powerlifting. By Gayle Hatch. Forecast for an example lifter doing every set as written: Back squat 90 to 115 kg over 12 weeks.
- [Heavy light medium customizable twelve-week template](https://catalystworkouts.com/programs/powerlifting/heavy-light-medium-hlm): Three weekly heavy, light and medium lifting days, with separate maxes and adjustable rep ranges for each phase. Intermediate, 3× a week, 12 weeks, Powerlifting. By Lift Vault / Kyle Risley, interpreting Andy Baker. Forecast for an example lifter doing every set as written: Conventional deadlift 87.5 to 130 kg over 12 weeks.
- [Hepburn Program A](https://catalystworkouts.com/programs/powerlifting/hepburn-program-a): Four compound-lift days build eight doubles into eight triples then add weight, or build three sets from six to eight. 4× a week, Ongoing, Powerlifting.
- [Hepburn Program B](https://catalystworkouts.com/programs/powerlifting/hepburn-program-b): Four compound-lift days build five heavy singles into eight before adding weight, or build three sets from six to eight. 4× a week, Ongoing, Powerlifting.
- [Intensity First, Then Frequency](https://catalystworkouts.com/programs/powerlifting/intensity-first-then-frequency): Build heavier squat and bench work first, then add training days until daily heavy singles reach six days a week. Ongoing, Powerlifting.
- [Inverted Juggernaut — Workbook Edition](https://catalystworkouts.com/programs/powerlifting/inverted-juggernaut-method): Sixteen weeks split high-rep work into more short sets, with rep-out tests setting new training maxes every four weeks. Intermediate, 4× a week, 16 weeks, Powerlifting.
- [Inverted Juggernaut + 5/3/1 — Displayed-Grid Review](https://catalystworkouts.com/programs/powerlifting/inverted-juggernaut-plus-5-3-1): Sixteen weeks pair many short sets with a second lift's five, three and single-rep waves, using reviewed weights. Intermediate, 4× a week, 16 weeks, Powerlifting.
- [Inverted Juggernaut + 5/3/1 Alternate — Workbook Edition](https://catalystworkouts.com/programs/powerlifting/inverted-juggernaut-plus-5-3-1-alternate): Sixteen weeks start with five, three and single-rep waves, then short-set volume, using rep-out results to raise maxes. Intermediate, 4× a week, 16 weeks, Powerlifting.
- [Iron Revolution — three-day raw powerlifting](https://catalystworkouts.com/programs/powerlifting/iron-revolution-3-day-raw-powerlifting): Seven weeks of three-day raw powerlifting combine percentage waves, board presses and a late heavy peak. 7 weeks, Powerlifting. By Mass-Lift.
- [Jacked and Tan 2.0](https://catalystworkouts.com/programs/powerlifting/jacked-and-tan-2-0): Twelve weeks of four-day lifting combine rep-max tests with lighter work based on those tests and high-rep assistance. 4× a week, 12 weeks, Powerlifting. By Cody Lefever; Free Compendium workbook.
- [Juggernaut Method — Base Template](https://catalystworkouts.com/programs/powerlifting/juggernaut-method-base-template): Sixteen weeks move from tens to eights, fives and triples, with rep-out tests adjusting each lift's training max. Intermediate, 4× a week, 16 weeks, Powerlifting.
- [Ken Lain Modified Matrix Bench](https://catalystworkouts.com/programs/powerlifting/ken-lain-modified-matrix-bench): Ten weeks of heavy and light bench days start singles at 90% of your max and finish with three test attempts. Intermediate, 2× a week, 10 weeks, Powerlifting.
- [Ken Lain Original Matrix Bench](https://catalystworkouts.com/programs/powerlifting/ken-lain-original-matrix-bench): Ten weeks of heavy and light bench days start singles at 98% of your max and finish with three test attempts. Intermediate, 2× a week, 10 weeks, Powerlifting.
- [KIZEN 6-week bench peak with test week](https://catalystworkouts.com/programs/powerlifting/kizen-6-week-bench-peaking-program): Six weeks of bench twice a week move from triples to doubles, then taper before three test singles the next week. Intermediate, 2× a week, 7 weeks, Powerlifting. By KIZEN Training; Lift Vault spreadsheet edition.
- [Kizen — Infinite Off Season](https://catalystworkouts.com/programs/powerlifting/kizen-infinite-off-season): Four weeks of four-day lifting add sets and use final-set reps to raise next week's percentage, with an optional deload. 4× a week, 5 weeks, Powerlifting. By Kizen Training. Forecast for an example lifter doing every set as written: Plank 1.5 to 3 min over 5 weeks.
- [Korte 3x3](https://catalystworkouts.com/programs/powerlifting/korte-3x3): Eight weeks train only squat, bench and deadlift three times a week, moving from volume to heavy singles. Intermediate, 3× a week, 8 weeks, Powerlifting.
- [Mag/Ort — corrected nine-stage deadlift cycle](https://catalystworkouts.com/programs/powerlifting/magnusson-ortmayer-mag-ort-deadlift-program): Deadlift once a week through nine successful stages, repeating missed work and resting after every third stage. Ongoing, Powerlifting. By Travis Ortmayer; Lift Vault corrected workbook.
- [Mark Bell — Stronger in 30 Days](https://catalystworkouts.com/programs/powerlifting/mark-bell-stronger-in-30-days-sling-shot-bench-program): Four weekly bench workouts add supported presses and arm supersets before a fifth-week paused-bench test. Advanced, 1× a week, 5 weeks, Powerlifting. By Mark Bell.
- [Mdisbprescriptions Deathbench — original](https://catalystworkouts.com/programs/powerlifting/mdisbrow-deathbench-original): Ten weeks of bench twice a week combine heavy triples, doubles and high-volume assistance without an added taper. 2× a week, 10 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Barbell bench press 67.5 to 80 kg over 10 weeks.
- [Mdisbrow Deathbench Taper](https://catalystworkouts.com/programs/powerlifting/mdisbrow-deathbench-taper): Ten weeks of bench twice a week retain heavy work early, then reduce assistance and include late double tests. 2× a week, 10 weeks, Powerlifting. By Matt Disbrow.
- [MEGAZORD Hybrid](https://catalystworkouts.com/programs/powerlifting/megazord-hybrid): Twelve weeks of five-day lifting give deadlift, heavy bench, muscle work, squat and press their own days. Intermediate, 5× a week, 12 weeks, Powerlifting. By u/BenchPauper.
- [Mignone Strength Twelve-Week RPE Peak](https://catalystworkouts.com/programs/powerlifting/mignone-strength-12-week-rpe-powerlifting-peak): Twelve weeks of lifting use effort-rated top sets, five- and three-rep tests and a week-nine overreach before tapering. 4× a week, 12 weeks, Powerlifting. By Matt Mignone.
- [Modified Cowboy Method](https://catalystworkouts.com/programs/powerlifting/modified-cowboy-method): Fourteen weeks of three-day lifting extend high-volume squat waves to bench, front squat, press and deadlift. Intermediate, 3× a week, 14 weeks, Powerlifting.
- [MST Systems Six-Week Log Press](https://catalystworkouts.com/programs/powerlifting/mst-systems-6-week-log-press): Six weeks of log pressing twice a week pair timed or heavy push presses with a separate strict-press day. 2× a week, 6 weeks, Powerlifting. By Shane Jerman / MST Systems.
- [Nine-week conjugate squat and deadlift](https://catalystworkouts.com/programs/powerlifting/nine-week-conjugate-squat-deadlift): Nine weeks of squat and deadlift twice a week pair changing heavy lifts with fast work and lighter follow-up sets. Intermediate, 2× a week, 9 weeks, Powerlifting.
- [Norwegian Four-Day Frode E. Haugen](https://catalystworkouts.com/programs/powerlifting/norwegian-4-day-frode-e-haugen): Eleven weeks of four-day powerlifting use goal-max percentages with varied squat, bench and deadlift setups. 4× a week, 11 weeks, Powerlifting.
- [Norwegian High-Volume Eight-Week](https://catalystworkouts.com/programs/powerlifting/norwegian-high-volume-3-day-8-week): Eight weeks of three-day powerlifting build volume between meets, combining varied lifts and assistance circuits. 3× a week, 8 weeks, Powerlifting.
- [Norwegian Intermediate Twelve-Week](https://catalystworkouts.com/programs/powerlifting/norwegian-intermediate-3-day-12-week): Twelve weeks of three-day lifting use planned goal weights, changing lift setups and an explicit meet-attempt table. Intermediate, 3× a week, 12 weeks, Powerlifting.
- [nSuns CAP3 — three-week cyclical AMRAP](https://catalystworkouts.com/programs/powerlifting/nsuns-cap3): Three-week cycles of six lifting days use six-, four- or two-rep tests to set the next training maxes. 6× a week, Ongoing, Powerlifting.
- [Omnidroid Twelve-Week Strength Program](https://catalystworkouts.com/programs/powerlifting/omnidroid-12-week-strength-program): Twelve weeks of five-day lifting combine heavy rep-outs, partial pulls and press work, adding weight every four weeks. 5× a week, 12 weeks, Powerlifting.
- [Original Cowboy Method](https://catalystworkouts.com/programs/powerlifting/original-cowboy-method): Thirteen weeks of squat three times a week pair back-squat volume, front squats and Friday rep-max attempts. Intermediate, 3× a week, 13 weeks, Powerlifting.
- [Original TPM DUP](https://catalystworkouts.com/programs/powerlifting/original-tpm-dup): Four-week cycles of four-day lifting mix heavy squat and bench rep-outs with three sets of twelve for assistance. 4× a week, 4 weeks, Powerlifting.
- [OWL Sheets Chinese Three-Day Weightlifting](https://catalystworkouts.com/programs/powerlifting/owl-sheets-3-day-chinese-olympic-weightlifting-program): Three Olympic lifting days a week mix snatch and clean-and-jerk practice, heavy pulls, squats and high-rep assistance. 3× a week, 4 weeks, Powerlifting. By OWL Sheets; Lift Vault workbook edition.
- [Parakonan — six-week high-frequency conjugate template — complete course](https://catalystworkouts.com/programs/powerlifting/parakonan-6-week-high-frequency-conjugate-template): Six weeks of four-day lifting use changing heavy exercises and lighter work calculated from recorded top sets. 4× a week, 6 weeks, Powerlifting. By Parakonan.
- [Patrik Nyman six-week bench cycle](https://catalystworkouts.com/programs/powerlifting/patrik-nyman-6-week-prilepin-bench-program): Six weeks of paused bench on Monday and paused close-grip bench on Friday, using separate maxes for both. 2× a week, 6 weeks, Powerlifting. By Patrik Nyman.
- [PHATburn Powerbuilding](https://catalystworkouts.com/programs/powerlifting/phatburn-powerbuilding-program): Four weeks of six-day lifting pair three strength days of rep ladders with three muscle-building days. Advanced, 6× a week, 4 weeks, Powerlifting.
- [Power Bench — six-week rotation](https://catalystworkouts.com/programs/powerlifting/power-bench-press-6-week-program): Six weeks of bench twice a week rotate three workouts, adding five pounds when each workout returns after a success. Intermediate, 2× a week, 6 weeks, Powerlifting. By John Robbins.
- [Powerlifting Academy — sixteen-week three-day meet preparation](https://catalystworkouts.com/programs/powerlifting/powerlifting-academy-3-day-16-week-program): Sixteen weeks of squat, bench and deadlift three times a week count down to a meet, moving from volume to heavier work. Intermediate, 16 weeks, Powerlifting. By Francesco Virzi.
- [Powerlifting Academy — twenty-week three-day meet preparation](https://catalystworkouts.com/programs/powerlifting/powerlifting-academy-3-day-20-week-program): Twenty weeks of three-day raw powerlifting build volume and heavier competition lifts, timed backward from your meet. Intermediate, 20 weeks, Powerlifting. By Francesco Virzi.
- [Prep10 — ten-week peak](https://catalystworkouts.com/programs/powerlifting/prep10): Ten weeks move from five muscle-building days to three heavy days, with transition tests and a final lighter test week. 10 weeks, Powerlifting. By Lift Team 6.
- [PRS — fifteen-week intermediate meet peak — complete course](https://catalystworkouts.com/programs/powerlifting/prs-15-week-intermediate-2021-meet-peak-block-3): Fifteen weeks of four-day lifting use top-set weights for lighter work, ending with a meet taper in the third phase. Intermediate, 15 weeks, Powerlifting. By PRs on the Platform; 2021 workbook.
- [PRS Fifteen-Week Intermediate2021 — Repeat Block3](https://catalystworkouts.com/programs/powerlifting/prs-15-week-intermediate-2021-repeat-program-block-3): Fifteen weeks of four-day lifting use effort targets and lighter follow-up sets, preparing to repeat the cycle. Intermediate, 4× a week, 15 weeks, Powerlifting. By PRs on the Platform.
- [PRS — original fifteen-week intermediate peak](https://catalystworkouts.com/programs/powerlifting/prs-15-week-intermediate-original): Fifteen weeks of four-day lifting use three five-week waves, with reviewed max estimates guiding weekly percentages. Intermediate, 4× a week, 15 weeks, Powerlifting. By PRS.
- [ReTrain Powerlifting Return](https://catalystworkouts.com/programs/powerlifting/retrain-powerlifting-program): Return to powerlifting with four-day weeks, effort-rated singles and lighter triples, reviewing weekly maxes. 4× a week, 4 weeks, Powerlifting.
- [Rip & Tear — Twelve Weeks](https://catalystworkouts.com/programs/powerlifting/rip-and-tear-program): Twelve weeks of four lifting days reduce reps and raise percentages, leaving three days for rest or extra muscle work. 7× a week, 12 weeks, Powerlifting.
- [RoflWafflez nSuns Five-Day Detailed Variant](https://catalystworkouts.com/programs/powerlifting/roflwafflez-nsuns-5-day-variant): Five lifting days use rep-out sets at hard effort, reviewing increases after four lower-body reps or three press reps. 5× a week, Ongoing, Powerlifting.
- [RPE Template with Data Tracking](https://catalystworkouts.com/programs/powerlifting/rpe-template-with-data-tracking): Ten weeks of five-day lifting move from four training weeks to six heavier weeks, tracking top-set weight and effort. 5× a week, 10 weeks, Powerlifting. By The Strength Athlete / Lift Vault workbook.
- [RTS General Intermediate](https://catalystworkouts.com/programs/powerlifting/rts-general-intermediate-program-spreadsheet): Effort-rated top sets guide lighter fatigue work, stopping when effort reaches its target and tracking actual weights. Intermediate, 4× a week, 9 weeks, Powerlifting. By Mike Tuchscherer / Reactive Training Systems; workbook by MagnesiumCarbonate.
- [Russian Squat Routine — Masters Eight-Week](https://catalystworkouts.com/programs/powerlifting/russian-squat-routine-masters-8-week): Eight weeks of squat twice a week build six-set volume, then heavier low reps, with extra test singles only if ready. Intermediate, 2× a week, 8 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 90 to 112.5 kg over 8 weeks.
- [Russian Squat Routine — Original Six-Week](https://catalystworkouts.com/programs/powerlifting/russian-squat-routine-original-6-week): Six weeks of squat, bench and deadlift three times a week build volume before a squat single at 105% or 110%. Intermediate, 3× a week, 6 weeks, Powerlifting.
- [Russian Squats Forever](https://catalystworkouts.com/programs/powerlifting/russian-squats-forever): Repeat six-week squat cycles three times a week, pairing front squats and pull-ups with rising weights and new maxes. Intermediate, 3× a week, Ongoing, Powerlifting.
- [Sheikburn Option A](https://catalystworkouts.com/programs/powerlifting/sheikburn-option-a): Four-week cycles mix frequent percentage practice with rep ladders, tapering from four lifting days to two. Intermediate, 4× a week, Ongoing, Powerlifting.
- [Sheiko 3 Day Over 80Kg](https://catalystworkouts.com/programs/powerlifting/sheiko-3-day-over-80kg): Twelve weeks of three-day powerlifting for lifters over 80 kg, with repeated bench work around squats and pulls. 3× a week, 12 weeks, Powerlifting.
- [Sheiko 3 Day Under 80Kg](https://catalystworkouts.com/programs/powerlifting/sheiko-3-day-under-80kg): Twelve weeks of three-day lifting for lifters under 80 kg, adding flyes, lunges and dip work to percentage practice. 3× a week, 12 weeks, Powerlifting.
- [Sheiko Advanced Large Load](https://catalystworkouts.com/programs/powerlifting/sheiko-advanced-large-load): Twenty weeks of four-day powerlifting use more main-lift sets, with repeated squat and bench work within workouts. Advanced, 4× a week, 20 weeks, Powerlifting.
- [Sheiko Advanced Medium Load](https://catalystworkouts.com/programs/powerlifting/sheiko-advanced-medium-load): Twenty weeks of four-day powerlifting balance main-lift practice with front squats, board presses and assistance. Advanced, 4× a week, 20 weeks, Powerlifting.
- [Sheiko Advanced Small Load](https://catalystworkouts.com/programs/powerlifting/sheiko-advanced-small-load): Seventeen weeks of four-day powerlifting use fewer main-lift sets, with partial pulls and a lighter finish. Advanced, 4× a week, 17 weeks, Powerlifting.
- [Sheiko Bench Only](https://catalystworkouts.com/programs/powerlifting/sheiko-bench-only): Fourteen weeks of bench-focused percentage work three times a week, with varied presses, dips and some squat work. 3× a week, 14 weeks, Powerlifting.
- [Sheiko Intermediate Large Load](https://catalystworkouts.com/programs/powerlifting/sheiko-intermediate-large-load): Twelve weeks of three-day lifting use more main-lift work, with flyes, lunges and dips with repeated bench practice. Intermediate, 3× a week, 12 weeks, Powerlifting.
- [Sheiko Intermediate Medium Load](https://catalystworkouts.com/programs/powerlifting/sheiko-intermediate-medium-load): Twelve weeks of three-day powerlifting balance squat and bench volume with partial pulls, leg work and good mornings. Intermediate, 3× a week, 12 weeks, Powerlifting.
- [Sheiko Intermediate Small Load](https://catalystworkouts.com/programs/powerlifting/sheiko-intermediate-small-load): Thirteen weeks of three-day powerlifting use fewer main-lift sets, opening with squat triples and bench fours at 70%. Intermediate, 3× a week, 13 weeks, Powerlifting.
- [Sheiko Training Collection — #29](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-29): Four weeks of three-day lifting open with bench triples at 75%, squat fives and a second bench series in one workout. 3× a week, 4 weeks, Powerlifting. By Boris Sheiko (collection workbook transcription).
- [Sheiko Training Collection — #30](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-30): Four weeks of three-day lifting start with five bench triples and five squat triples at 80% plus lighter bench fives. 3× a week, 4 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — #31](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-31): Four weeks of three-day powerlifting start with four bench doubles at 80%, squat triples and lighter bench sixes. 3× a week, 4 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — #32](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-32): Four weeks of three-day powerlifting include early heavy tests and reduced late work before a meet. 3× a week, 4 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — #37](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-37): Four weeks of three-day powerlifting pair bench triples at 75% with squat fives, adding front squats and partial pulls. 3× a week, 4 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — #39](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-39): Four weeks of three-day lifting add dumbbell pressing and front squats to bench triples, squat fives and partial pulls. 3× a week, 4 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — #40](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-40): Four weeks of three-day powerlifting open with bench doubles at 85%, squat triples and lighter bench volume. 3× a week, 4 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — CMS-MS Comp](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-cms-ms-comp): Five weeks of powerlifting start with four training days, include early lift tests and reduce work before competition. 4× a week, 5 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — CMS-MS Prep](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-cms-ms-prep): Four weeks of four-day powerlifting combine repeated squat and bench practice with partial pulls and overhead pressing. 4× a week, 4 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — CMS-MS Prep (2)](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-cms-ms-prep-2): Six weeks of four-day powerlifting add squats from low pins, deficit pulls and snatch-grip pulls to main-lift practice. 4× a week, 6 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — CMS-MS Prep (3)](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-cms-ms-prep-3): Five weeks of four-day lifting start with squat doubles at 85%, with slower squats, partial pulls and upper-back work. 4× a week, 5 weeks, Powerlifting. By Boris Sheiko.
- [Sheiko Training Collection — MSIC COMP](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-msic-comp): Five weeks of frequent powerlifting prepare a meet, using separate supported-lift maxes and reverse-band pulls. 5× a week, 5 weeks, Powerlifting. By Boris Sheiko (collection workbook transcription).
- [Sheiko Training Collection — MSIC PREP](https://catalystworkouts.com/programs/powerlifting/sheiko-training-collection-msic-prep): Five weeks of five-day lifting build practice with separate supported-lift maxes, floor presses and reverse-band pulls. 5× a week, 5 weeks, Powerlifting. By Boris Sheiko.
- [Simple Jack’d 2x v2.0](https://catalystworkouts.com/programs/powerlifting/simple-jackd-2x-v2-0): Four lifting days use a daily focus of at least six reps, an optional second focus and heavier supplemental percentages. 4× a week, Ongoing, Powerlifting.
- [Simple Jack’d v1.0](https://catalystworkouts.com/programs/powerlifting/simple-jackd-v1-0): Four lifting days pair three to six daily focus reps with forty supplemental reps, adding weight when work feels easy. 4× a week, Ongoing, Powerlifting.
- [Smolov full thirteen-week squat cycle](https://catalystworkouts.com/programs/powerlifting/smolov-full-13-week-squat-program): Thirteen weeks of squat build frequent volume, test a new max, then move through speed work and heavier peaking. Advanced, 3× a week, 13 weeks, Powerlifting. By Sergey Smolov.
- [Smolov Jr. Three-Week Specialization](https://catalystworkouts.com/programs/powerlifting/smolov-jr-3-week-specialization): Three weeks train squat or bench four times a week, moving from six sets of six to ten triples and adding weight weekly. Advanced, 4× a week, 3 weeks, Powerlifting.
- [Squats & Science — fourteen-week advanced strength and peak](https://catalystworkouts.com/programs/powerlifting/squats-and-science-14-week-advanced-strength-and-peaking-program): Fourteen weeks of four-day powerlifting combine percentage work, effort targets and paused lifts before a meet taper. Advanced, 4× a week, 14 weeks, Powerlifting.
- [Squats & Science Eight-Week Intermediate Strength](https://catalystworkouts.com/programs/powerlifting/squats-and-science-intermediate-strength): Eight weeks of four-day lifting use two separate four-week waves, rating effort on the first set and keeping its weight. Intermediate, 4× a week, 8 weeks, Powerlifting. By Squats & Science.
- [SSPT Eleven-Week Deadlift — 1x](https://catalystworkouts.com/programs/powerlifting/sspt-11-week-deadlift-1x): Eleven weeks of deadlift once a week use many singles, reducing work before a competition or max test. 1× a week, 11 weeks, Powerlifting.
- [SSPT Eleven-Week Deadlift — 2x](https://catalystworkouts.com/programs/powerlifting/sspt-11-week-deadlift-2x): Eleven weeks of deadlift twice a week use rising-weight singles and a taper before a competition or max test. 2× a week, 11 weeks, Powerlifting.
- [SSPT Eleven-Week Deadlift — 3x](https://catalystworkouts.com/programs/powerlifting/sspt-11-week-deadlift-3x): Eleven weeks of deadlift three times a week build short sets of singles, then reduce work before a meet or max test. 3× a week, 11 weeks, Powerlifting.
- [SSPT Six-Week Deadlift — Once Weekly](https://catalystworkouts.com/programs/powerlifting/sspt-6-week-deadlift-1x): Six weeks of deadlift once a week reduce fifteen singles to six as weight rises, then finish with one max single. 1× a week, 6 weeks, Powerlifting.
- [Super Squats — eight-row workbook](https://catalystworkouts.com/programs/powerlifting/super-squats): Six weeks of three full-body workouts centre on one set of twenty squats, adding weight after successful work. Intermediate, 3× a week, 6 weeks, Powerlifting. By Randall J. Strossen; Lift Vault workbook.
- [The Fire Rises (5 weeks)](https://catalystworkouts.com/programs/powerlifting/the-fire-rises): Five weeks build squat and bench frequency and intensity together before ongoing heavy singles six days a week. Ongoing, Powerlifting.
- [Tiger Shark Bench — six weeks](https://catalystworkouts.com/programs/powerlifting/tiger-shark-bench): Six weeks of pressing three times a week pair two chest days with a shoulder day, building bench triples and fives. 3× a week, 6 weeks, Powerlifting. By Niklas Damb.
- [Tim Swords Seven-Week Front Squat](https://catalystworkouts.com/programs/powerlifting/tim-swords-7-week-front-squat): Seven weeks of squatting three times a week train front squat twice and back squat once, ending with rep-max tests. Intermediate, 3× a week, 7 weeks, Powerlifting.
- [Tom McCullough 14-week peak](https://catalystworkouts.com/programs/powerlifting/tom-mccullough-14-week-peak): Fourteen weeks for one lift once a week raise weights from 70% to 110% of your starting max as reps drop. Intermediate, 1× a week, 14 weeks, Powerlifting. By Tom McCullough / The WeighTrainer. Forecast for an example lifter doing every set as written: Back squat 80 to 112.5 kg over 12 weeks.
- [Torokhtiy thirteen-week three-day — creator basis](https://catalystworkouts.com/programs/powerlifting/torokhtiy-13-week-3-day): Thirteen weeks of three-day Olympic lifting use complexes, squats and pulls, with early squats based on clean max. 3× a week, 13 weeks, Powerlifting.
- [TSA Nine-Week Intermediate v1.0](https://catalystworkouts.com/programs/powerlifting/tsa-9-week-intermediate-v1-0): Nine weeks of four-day lifting start with squat fives, build weight and move to triples and doubles before tapering. Intermediate, 4× a week, 9 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 82.5 to 105 kg over 9 weeks.
- [TSA Nine-Week Intermediate v2.0](https://catalystworkouts.com/programs/powerlifting/tsa-9-week-intermediate-v2-0): Nine weeks of four-day powerlifting start with squat triples, add a lighter fifth week and build toward a final peak. Intermediate, 4× a week, 9 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Paused conventional deadlift 97.5 to 112.5 kg over 9 weeks.
- [GZCL UHF 5 Week](https://catalystworkouts.com/programs/powerlifting/uhf-5-week): Five weeks of lifting on consecutive weekdays combine heavy rep-outs, medium-rep work and high-rep assistance. 5× a week, 5 weeks, Powerlifting. By Cody Lefever.
- [GZCL UHF 9 Week](https://catalystworkouts.com/programs/powerlifting/uhf-9-week): Nine weeks of lifting on consecutive weekdays extend heavy rep-out waves, adding lighter work and assistance. 5× a week, 9 weeks, Powerlifting. By Cody Lefever.
- [USSR 1974 Yearbook Squat Routine](https://catalystworkouts.com/programs/powerlifting/ussr-1974-yearbook-squat-routine): Three weeks of squat three times a week use one of two percentage waves, with a 5% higher max if you repeat. Intermediate, 3× a week, 3 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 84.38 to 95.63 kg over 3 weeks.
- [USSR 1976 Yearbook Squat Routine](https://catalystworkouts.com/programs/powerlifting/ussr-1976-yearbook-squat-routine): Six weeks of squat three times a week alternate easy doubles with rising volume, then heavier work toward a 105% single. Intermediate, 3× a week, 6 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 90 to 118.13 kg over 6 weeks.
- [Vince Anello fourteen-week deadlift peak](https://catalystworkouts.com/programs/powerlifting/vince-anello-14-week-deadlift-program): Fourteen weekly deadlift workouts alternate heavy pulls with easier work, including five singles with one-minute rests. Intermediate, 1× a week, 14 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Conventional deadlift 231.33 to 276.69 kg over 12 weeks.
- [Volume-Dependent Intensity Progression](https://catalystworkouts.com/programs/powerlifting/volume-dependent-intensity-progression): Five lifting days use three rep-out sets per main lift, adding weight by total reps and reviewing loads below ten reps. 5× a week, Ongoing, Powerlifting.
- [The WeighTrainer 12-week bench peak](https://catalystworkouts.com/programs/powerlifting/weightrainer-12-week-bench-press): Twelve weekly bench workouts build toward a target twenty pounds above your current max, with a lighter seventh week. Intermediate, 1× a week, 12 weeks, Powerlifting. By The WeighTrainer. Forecast for an example lifter doing every set as written: Barbell bench press 50.35 to 91.63 kg over 12 weeks.
- [The WeighTrainer Bench Peak — Program One](https://catalystworkouts.com/programs/powerlifting/weightrainer-bench-press-peaking-program-1): Twelve weekly bench workouts move from sevens to fives, triples and doubles, finishing with a single at 108.7%. Intermediate, 1× a week, 12 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Barbell bench press 64.6 to 89.68 kg over 12 weeks.
- [The WeighTrainer Eleven-Week Peak](https://catalystworkouts.com/programs/powerlifting/weightrainer-peaking-program-2): Eleven weekly workouts for one lift move from eights to triples, ending with two separate heavy singles. Intermediate, 1× a week, 11 weeks, Powerlifting. Forecast for an example lifter doing every set as written: Back squat 84.6 to 120.94 kg over 11 weeks.
- [Westside for Skinny Bastards III — adopted off-season template](https://catalystworkouts.com/programs/powerlifting/westside-for-skinny-bastards-3): Heavy upper-body lifting, jumps and high-rep work build strength and athletic ability, with schedules for sport seasons. 4× a week, Ongoing, Powerlifting. By Joe DeFranco.
- [Wil Fleming — four-week Stronger Than Ever](https://catalystworkouts.com/programs/powerlifting/wil-fleming-stronger-than-ever): Four weeks of four-day Olympic lifting put squats first each day, with paired lifts and three-exercise assistance. 4× a week, 4 weeks, Powerlifting. By Wil Fleming.
- [Year of Powerlifting Programming — block 1](https://catalystworkouts.com/programs/powerlifting/year-of-powerlifting-programming-block-1): Five lifting days use effort-chart weights for changing rep targets, with a separate max for each movement. 5× a week, 6 weeks, Powerlifting.
- [Year of Powerlifting Programming — block 2](https://catalystworkouts.com/programs/powerlifting/year-of-powerlifting-programming-block-2): Six weeks of five-day lifting add effort-rated singles and rising squat back-off percentages, using lift-category maxes. 5× a week, 6 weeks, Powerlifting.
- [Your Strongest Year block 1 — volume](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-1-volume): Four weeks of three-day powerlifting build volume with six sets of four, paired assistance and timed planks. 3× a week, 4 weeks, Powerlifting.
- [Your Strongest Year block 2 — undulating volume](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-2-undulating-volume): Four weeks of four-day lifting vary sets of four and six, with heavier third-week percentages and paired assistance. 4× a week, 4 weeks, Powerlifting.
- [Your Strongest Year block 3 — intensity](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-3-intensity): Four weeks of lifting alternate three and four training days, building six-set volume before heavier fives and triples. 3× a week, 4 weeks, Powerlifting.
- [Your Strongest Year block 4 — volume ii](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-4-volume-ii): Four weeks of lifting four days a week pair six squat sets with shorter bench sets, raising weight and cutting reps. 4× a week, 4 weeks, Powerlifting.
- [Your Strongest Year block 5 — accumulation](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-5-accumulation): Four weeks of four-day powerlifting pair squat triples at 85% with bench sixes, followed by high-rep assistance. 4× a week, 4 weeks, Powerlifting.
- [Your Strongest Year block 6 — realization and peaking](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-6-realization-and-peaking): Four weeks of four-day lifting move toward a peak, mixing heavier squat work, bench volume and personal-best attempts. 4× a week, 4 weeks, Powerlifting.
- [Your Strongest Year block 7 — reintroduction](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-7-reintroduction): Four weeks of four-day lifting return to moderate squat, bench and deadlift work with paired assistance. 4× a week, 4 weeks, Powerlifting.
- [Your Strongest Year block 8 — strength](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-8-strength): Four weeks of four-day powerlifting pair top fives at effort eight with lighter fives at effort seven. 4× a week, 4 weeks, Powerlifting.
- [Your Strongest Year block 9 — strength ii](https://catalystworkouts.com/programs/powerlifting/your-strongest-year-block-9-strength-ii): Four weeks of four-day powerlifting pair top triples at effort eight with lighter triples at effort seven. 4× a week, 4 weeks, Powerlifting.
- [AGT: Stretching](https://catalystworkouts.com/programs/rehab-mobility/agt-stretching): Full-body stretching uses gentle holds of varying lengths, with active flexibility and optional contract-relax work. 1× a week, Ongoing, Rehab and mobility.
- [BFS Flexibility Program](https://catalystworkouts.com/programs/rehab-mobility/bfs-flexibility-program): A daily full-body stretch sequence uses one thirty-second hold or three ten-second holds per position. 7× a week, Ongoing, Rehab and mobility.
- [BWF Move Routine](https://catalystworkouts.com/programs/rehab-mobility/bwf-move-routine): Build body control in four stages, starting three days a week and later pairing strength with handstands and mobility. Ongoing, Rehab and mobility.
- [BWF Skills Routine — archived Skill Day](https://catalystworkouts.com/programs/rehab-mobility/bwf-skills-routine): Two weekly skill days pair handstand and support practice with general, overhead, pancake or split stretches. 2× a week, Ongoing, Rehab and mobility. By r/bodyweightfitness community.
- [Deck of Pain](https://catalystworkouts.com/programs/rehab-mobility/deck-of-pain): Shuffle a deck and let each card's suit choose the exercise and its value choose your bodyweight reps. 1× a week, Ongoing, Rehab and mobility. By Josh Bryant / Jailhouse Strong; Lift Vault.
- [Iron Giant 5-Day 12-Week](https://catalystworkouts.com/programs/rehab-mobility/iron-giant-5-day-12-week): Twelve weeks of five-day lifting mix frequent bench, deadlift waves and Friday squat work, using rep-outs for increases. 5× a week, 12 weeks, Rehab and mobility.
- [Joe DeFranco’s Limber 11](https://catalystworkouts.com/programs/rehab-mobility/joe-defranco-limber-11): Eleven lower-body drills combine foam rolling, ball pressure, hip circles and moving stretches before training. 1× a week, Ongoing, Rehab and mobility.
- [Joe DeFranco’s Simple 6](https://catalystworkouts.com/programs/rehab-mobility/joe-defranco-simple-6): Six upper-body warm-up drills combine rolling the back and lats with shoulder stretches and band pull-aparts. 1× a week, Ongoing, Rehab and mobility.
- [Lower Body Isometrics Workout](https://catalystworkouts.com/programs/rehab-mobility/lower-body-isometrics-workout): Twenty bodyweight squats, a twenty-second wall sit and five more squats make one round, with repeats chosen as needed. 1× a week, Ongoing, Rehab and mobility.
- [r/Flexibility's Starting to Stretch](https://catalystworkouts.com/programs/rehab-mobility/r-flexibility-starting-to-stretch): Two or three weekly stretching sessions pair ten gentle bounces with progressively longer ten- to thirty-second holds. 2× a week, Ongoing, Rehab and mobility.
- [The World's Greatest Stretch](https://catalystworkouts.com/programs/rehab-mobility/worlds-greatest-stretch): From a lunge, lower your elbow beside the front foot, rotate and reach upward, then repeat on the other side. 1× a week, Ongoing, Rehab and mobility.
- [BFS Speed Program](https://catalystworkouts.com/programs/running/bfs-speed-program): Two or three weekly sprint practices focus on technique, checking head, back, arms and legs in order and tracking times. 2× a week, Ongoing, Running.
- [Bridge to 10K](https://catalystworkouts.com/programs/running/bridge-to-10k): Six weeks of three run/walk days build from four ten-minute jogs to one continuous sixty-minute run. 3× a week, 6 weeks, Running. Forecast for an example lifter doing every set as written: Running 40 to 60 min over 6 weeks.
- [Hal Higdon Intermediate 5K](https://catalystworkouts.com/programs/running/hal-higdon-intermediate-5k): Eight weeks of five runs a week alternate intervals and tempo runs, with a midway 5K test and a final race. Intermediate, 8 weeks, Running.
- [Hal Higdon Novice 10K — Lift Vault miles-table variant](https://catalystworkouts.com/programs/running/hal-higdon-novice-10k): Eight weeks of three runs and two cross-training days a week build toward a 10K race, with walking breaks as needed. Beginner, 8 weeks, Running. By Hal Higdon; Lift Vault workbook transcription. Forecast for an example lifter doing every set as written: Swimming 30 to 60 min over 8 weeks.
- [Hal Higdon Novice 5K](https://catalystworkouts.com/programs/running/hal-higdon-novice-5k): Eight weeks of three running days and a growing Sunday walk lead to a 5K race, with optional extra run/walk days. Beginner, 8 weeks, Running.
- [Half Marathon Advanced](https://catalystworkouts.com/programs/running/half-marathon-advanced): Twelve weeks to a half marathon combine hills, intervals, tempo runs, long runs and three shorter tune-up races. Advanced, 12 weeks, Running. Forecast for an example lifter doing every set as written: Running 40 to 120 min over 12 weeks.
- [Half Marathon Intermediate](https://catalystworkouts.com/programs/running/half-marathon-intermediate): Twelve weeks to a half marathon combine pace runs, cross-training and growing long runs, with 5K and 10K tune-up races. Intermediate, 12 weeks, Running.
- [Half Marathon Novice](https://catalystworkouts.com/programs/running/half-marathon-novice): Twelve weeks to a half marathon use run-or-cross-training choices, Saturday cross-training and 5K and 10K tune-up races. Beginner, 12 weeks, Running.
- [LVMPD 12-Week Physical Fitness Preparation — Historical Edition](https://catalystworkouts.com/programs/running/lvmpd-12-week-physical-fitness-program): Twelve weeks combine runs, push-ups and sit-ups for a police fitness test, moving from three to four visits a week. 3× a week, 12 weeks, Running.
- [Nick Bare 16-Week Hybrid Training Program — Historical Edition](https://catalystworkouts.com/programs/running/nick-bare-16-week-hybrid-training-program): Sixteen weeks combine lifting and running, with a half-marathon test in week twelve and a 5K test in week sixteen. 7× a week, 16 weeks, Running.
- [Runner's World 8-Week Beginner Walk-to-Run — Historical Edition](https://catalystworkouts.com/programs/running/runners-world-8-week-beginner): Eight weeks of six walk/run days a week build toward a comfortable continuous thirty-minute run. Beginner, 6× a week, 8 weeks, Running. Forecast for an example lifter doing every set as written: Running 10 to 30 min over 8 weeks.
- [US Army Pocket Physical Training Guide — Historical Edition](https://catalystworkouts.com/programs/running/us-army-physical-training-guide): Twelve weeks mix strength drills, intervals and running, choosing one of four schedules from your initial fitness test. 6× a week, 12 weeks, Running.
- [Alex Bromley SIMPLEST Beginner Program](https://catalystworkouts.com/programs/strength-lp/alex-bromley-simplest-beginner-program): Alternating full-body workouts add weight to sets of six, then add more exercises and days when progress slows. Beginner, Ongoing, Strength: steady progress. By Alex Bromley.
- [AlphaDestiny Hybrid — Lower Body Emphasis](https://catalystworkouts.com/programs/strength-lp/alphadestiny-hybrid-lower-body-emphasis): Three full-body days give squat and deadlift weekly heavy fives while pressing keeps rep-range progress. Intermediate, 3× a week, Ongoing, Strength: steady progress. By Alex Leonidas.
- [AlphaDestiny Hybrid — Upper Body Emphasis](https://catalystworkouts.com/programs/strength-lp/alphadestiny-hybrid-upper-body-emphasis): Three full-body days give bench and press weekly heavy fives while lower-body lifts keep rep-range progress. Intermediate, 3× a week, Ongoing, Strength: steady progress. By Alex Leonidas.
- [AlphaDestiny Novice Program](https://catalystworkouts.com/programs/strength-lp/alphadestiny-novice-program): Three alternating full-body workouts use sets of four to six, adding weight after meeting the rep range with good form. Beginner, 3× a week, Ongoing, Strength: steady progress. By Alex Leonidas.
- [Ancient God 10-Week Deadlift Peak](https://catalystworkouts.com/programs/strength-lp/ancient-god-10-week-deadlift-peaking): Ten weekly deadlift workouts pair heavy top sets with five lighter sets of four, finishing with a 106% single. 1× a week, 10 weeks, Strength: steady progress. By Djinn_OW. Forecast for an example lifter doing every set as written: Conventional deadlift 120 to 152.5 kg over 10 weeks.
- [Barbell Medicine Novice Peaking Template (October 2018)](https://catalystworkouts.com/programs/strength-lp/barbell-medicine-novice-peaking-template): Three weeks of three-day lifting use effort targets and lighter sets, with general fitness work early and a meet taper. Beginner, 3 weeks, Strength: steady progress. By Jordan Feigenbaum and Austin Baraki.
- [Big Loz / Cerberus 8-Week Beginner Strongman](https://catalystworkouts.com/programs/strength-lp/big-loz-or-cerberus-8-week-beginner-strongman): Eight weeks pair two gym days of four sets of five with one strongman event day of carries and equipment practice. Beginner, 3× a week, 8 weeks, Strength: steady progress. By Cerberus Strength; Lift Vault attribution to Laurence Shahlaei.
- [Blaine Sumner Linear Periodization](https://catalystworkouts.com/programs/strength-lp/blaine-sumner-linear-progression): Twelve weeks of raw powerlifting percentages reduce reps as weight rises, with four visits a week until the last week. 4× a week, 12 weeks, Strength: steady progress. By Blaine Sumner.
- [BLEST Early Intermediate](https://catalystworkouts.com/programs/strength-lp/blest-early-intermediate): Three-week cycles of four-day powerlifting use effort-chart percentages and one max-test workout at the end. Intermediate, 4× a week, Ongoing, Strength: steady progress. By Garrett Blevins.
- [BLEST Early Novice](https://catalystworkouts.com/programs/strength-lp/blest-early-novice): Three-week cycles of four-day powerlifting use effort-chart percentages and four max-test workouts per cycle. Beginner, 4× a week, Ongoing, Strength: steady progress. By Garrett Blevins.
- [BLEST Late Novice](https://catalystworkouts.com/programs/strength-lp/blest-late-novice): Three-week cycles of four-day powerlifting use effort-chart percentages and two max-test workouts per cycle. Beginner, 4× a week, Ongoing, Strength: steady progress. By Garrett Blevins.
- [Brendan Tietz Legacy Training Systems Beginner Program](https://catalystworkouts.com/programs/strength-lp/brendan-tietz-legacy-training-systems-beginner-program): Four weekly powerlifting days repeat a wave while lifts improve, adding weight weekly before moving to a harder wave. Beginner, Ongoing, Strength: steady progress. By Brendan Tietz.
- [Connor Lutz 7-Week Beginner](https://catalystworkouts.com/programs/strength-lp/connor-lutz-7-week-beginner): Seven weeks of three-day powerlifting use percentage waves and rep-out sets to update maxes before final testing. Beginner, 3× a week, 7 weeks, Strength: steady progress. By Connor Lutz.
- [Connor Lutz 7-Week Intermediate — Original](https://catalystworkouts.com/programs/strength-lp/connor-lutz-intermediate-7-week-original): Seven weeks of four-day powerlifting use heavy pulls, overload presses and fifty-rep upper-back work before testing. Intermediate, 4× a week, 7 weeks, Strength: steady progress. By Connor Lutz.
- [Connor Lutz 7-Week Intermediate — Updated 2015](https://catalystworkouts.com/programs/strength-lp/connor-lutz-intermediate-7-week-updated): Seven weeks of four-day lifting add speed bench and own maxes for squat, press and deadlift assistance before testing. Intermediate, 4× a week, 7 weeks, Strength: steady progress. By Connor Lutz.
- [Deep Water Beginner — creator prescription](https://catalystworkouts.com/programs/strength-lp/deep-water-beginner): Six weeks of ten sets of ten keep weight fixed while rest drops from four to two minutes, with a fifth recovery day. 5× a week, 6 weeks, Strength: steady progress. By Jon Andersen.
- [Drop Bear Junior 12 Week](https://catalystworkouts.com/programs/strength-lp/drop-bear-junior-12-week): Twelve weeks of three-day lifting build five triples, going back two weeks on failure and restarting on repeat misses. Beginner, 3× a week, 12 weeks, Strength: steady progress.
- [General Gainz Wave LP](https://catalystworkouts.com/programs/strength-lp/general-gainz-wave-lp): Sixteen weeks of four-day lifting use six-rep maxes, weekly weight increases and extra singles or half sets as needed. 4× a week, 16 weeks, Strength: steady progress. By /u/cyte85; workbook /u/K-S-R.
- [Pendlay Beginner Olympic Weightlifting](https://catalystworkouts.com/programs/strength-lp/glenn-pendlay-beginner-olympic-weightlifting-program): Three weekly Olympic lifting workouts emphasise rhythmic snatch and clean practice, adding weight to squats and presses. Beginner, 3× a week, Ongoing, Strength: steady progress. By Glenn Pendlay.
- [Greg Nuckols Beginner Bench 1x](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-bench-beginner-1x): Bench once a week in four-week beginner cycles; enter sets and reps before each workout. Beginner, 1× a week, Ongoing, Strength: steady progress.
- [Greg Nuckols Beginner Bench 2x](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-bench-beginner-2x): Bench twice a week in four-week beginner cycles; enter sets and reps before each workout. Beginner, 2× a week, Ongoing, Strength: steady progress.
- [Greg Nuckols Beginner Bench 3x](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-bench-beginner-3x): Bench three times a week in four-week beginner cycles; enter sets and reps before each workout. Beginner, 3× a week, Ongoing, Strength: steady progress.
- [Greg Nuckols Beginner Deadlift Once Weekly](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-deadlift-beginner-1x): Deadlift once a week in four-week cycles, building to a heavy set and keeping its weight for three shorter sets. Beginner, 1× a week, Ongoing, Strength: steady progress.
- [Greg Nuckols Beginner Deadlift Twice Weekly](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-deadlift-beginner-2x): Deadlift twice a week in four-week cycles, adding weight to heavy fives while practising sumo on the other day. Beginner, 2× a week, Ongoing, Strength: steady progress. By Greg Nuckols.
- [Greg Nuckols Deadlift Beginner 3x — retained two-visit variant](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-deadlift-beginner-3x): Deadlift twice a week in four-week cycles, using heavy percentage triples, sumo assistance and a final-week max test. Beginner, 2× a week, Ongoing, Strength: steady progress. By Greg Nuckols.
- [Greg Nuckols Beginner Squat 1x](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-squat-beginner-1x): Squat once a week in four-week beginner cycles; enter sets and reps before each workout. Beginner, 1× a week, Ongoing, Strength: steady progress.
- [Greg Nuckols Beginner Squat 2x](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-squat-beginner-2x): Squat twice a week in four-week beginner cycles; enter sets and reps before each workout. Beginner, 2× a week, Ongoing, Strength: steady progress.
- [Greg Nuckols Beginner Squat 3x](https://catalystworkouts.com/programs/strength-lp/greg-nuckols-squat-beginner-3x): Squat three times a week in four-week beginner cycles; enter sets and reps before each workout. Beginner, 3× a week, Ongoing, Strength: steady progress.
- [Greyskull LP — Phrak Variation](https://catalystworkouts.com/programs/strength-lp/greyskull-lp-phrak-variation): Three alternating full-body workouts end main lifts with rep-outs, doubling the weight increase after ten reps. Beginner, 3× a week, Ongoing, Strength: steady progress. By John Sheaffer / Phrak.
- [GZCL Three-Week Big on the Basics Template](https://catalystworkouts.com/programs/strength-lp/gzcl-3-week-big-on-the-basics): Three weeks of four-day lifting offer straight or rising heavy sets, ending with rep-outs to guide next max increases. 4× a week, 3 weeks, Strength: steady progress. By Cody Lefever / GZCL community.
- [GZCLP Four-Day Template](https://catalystworkouts.com/programs/strength-lp/gzclp-4-day-template): Four lifting days pair heavy triples with medium and high reps, moving to doubles and singles after missed targets. Beginner, 4× a week, Ongoing, Strength: steady progress. By Cody LeFever / workbook editors.
- [GZCL Big on the Basics Four-Week Template](https://catalystworkouts.com/programs/strength-lp/gzclp-big-on-the-basics): Four weeks of five-day lifting mix heavy front-squat and press work with higher-rep assistance and final-set rep-outs. Beginner, 5× a week, 4 weeks, Strength: steady progress. By TheAesir / GZCL community.
- [GZCLP v1.0 Three-Day Planner](https://catalystworkouts.com/programs/strength-lp/gzclp-v1-0-3-day): Three lifting days rotate four workouts, with rep-outs, changing heavy triples to doubles or singles on failure. Beginner, 3× a week, Ongoing, Strength: steady progress. By Cody LeFever / workbook editors.
- [GZCLP v4.5b5 — 3 Days / Default Increase](https://catalystworkouts.com/programs/strength-lp/gzclp-v4-5b5-3-4-day-12-week): Twelve weeks at three or four days a week offer two heavy rep schemes, each with rep-outs and rules for plateaus. Beginner, 3× a week, 12 weeks, Strength: steady progress.
- [Ice Cream Fitness 2.0](https://catalystworkouts.com/programs/strength-lp/ice-cream-fitness-2-0): Three full-body days alternate three sets of five plus assistance, adding weight on success and cutting it on misses. Beginner, 3× a week, Ongoing, Strength: steady progress.
- [Ivysaur 4-4-8](https://catalystworkouts.com/programs/strength-lp/ivysaur-4-4-8): Three full-body days a week alternate fours and eights, doubling weekly weight increases after an eight-rep checkpoint. Beginner, 3× a week, Ongoing, Strength: steady progress.
- [Madcow 5×5 Intermediate — creator linear guide](https://catalystworkouts.com/programs/strength-lp/madcow-5x5-intermediate): Three full-body days ramp to heavy fives, with Friday's heavier triple becoming next Monday's top five after success. Intermediate, 3× a week, Ongoing, Strength: steady progress. By Madcow / Bill Starr.
- [Norwegian Beginner — selected eight-week prefix](https://catalystworkouts.com/programs/strength-lp/norwegian-beginner-3-day-8-week): Eight weeks of three-day lifting use rising percentage ramps, varied pulls and pauses, with lighter final preparation. Beginner, 3× a week, 8 weeks, Strength: steady progress. By Dietmar Wolf / Norwegian Powerlifting Association.
- [nSuns LP 4-Day](https://catalystworkouts.com/programs/strength-lp/nsuns-lp-4-day): Four lifting days combine high-volume main and secondary lifts, using heavy rep-out sets to choose weekly max increases. 4× a week, Ongoing, Strength: steady progress.
- [nSuns LP 5-Day Row Variant](https://catalystworkouts.com/programs/strength-lp/nsuns-lp-5-day-row): Five lifting days add barbell pulls to high-volume presses, squats and deadlifts, with rep-outs guiding max increases. 5× a week, Ongoing, Strength: steady progress.
- [nSuns LP 6-Day Deadlift Focus](https://catalystworkouts.com/programs/strength-lp/nsuns-lp-6-day-deadlift-focus): Six lifting days add a second deadlift-focused visit, using heavy rep-out sets to guide weekly training-max increases. 6× a week, Ongoing, Strength: steady progress.
- [nSuns LP 6-Day Squat Focus](https://catalystworkouts.com/programs/strength-lp/nsuns-lp-6-day-squat-focus): Six lifting days add a second squat-focused visit, using heavy rep-out sets to guide weekly training-max increases. 6× a week, Ongoing, Strength: steady progress.
- [PRS Ten-Week Beginner Powerlifting — Rolling Edition](https://catalystworkouts.com/programs/strength-lp/prs-10-week-beginner-powerlifting): Ten weeks of four-day powerlifting move from volume to heavier triples, with deloads in weeks five and ten. Beginner, 4× a week, 10 weeks, Strength: steady progress. By PRS Performance.
- [Sheiko Beginner](https://catalystworkouts.com/programs/strength-lp/sheiko-beginner): Three-day squat, bench and deadlift preparation leads to competition work, with frequent practice at fixed percentages. Beginner, 3× a week, 8 weeks, Strength: steady progress.
- [Squats & Science Beginner Peaking Block](https://catalystworkouts.com/programs/strength-lp/squats-and-science-beginner-peak): Six weeks of four-day powerlifting move from fives to heavier triples, tapering to two workouts before a Saturday meet. Beginner, 6 weeks, Strength: steady progress. By Squats & Science / Arian Khamesi.
- [Squats & Science Beginner Volume Block](https://catalystworkouts.com/programs/strength-lp/squats-and-science-beginner-volume): Six weeks of six-day powerlifting build sets and reps at rising percentages, then reduce some pressing in the last week. Beginner, 6× a week, 6 weeks, Strength: steady progress. By Squats & Science / Arian Khamesi.
- [Starting Strength Novice Linear Progression](https://catalystworkouts.com/programs/strength-lp/starting-strength-novice-linear-progression): Three full-body days use squat and press fives, adding weight each visit, then power cleans and a lighter squat day. Beginner, Ongoing, Strength: steady progress. By Mark Rippetoe.
- [The Strength Athlete Four-Day Beginner Base and Meet Peak](https://catalystworkouts.com/programs/strength-lp/the-strength-athlete-4-day): Four-day powerlifting offers nine base weeks or thirteen weeks to a meet, with percentage or effort-based loads. Beginner, 4× a week, 13 weeks, Strength: steady progress. By The Strength Athlete.
- [TSA Beginner Thirteen-Week Meet Peak](https://catalystworkouts.com/programs/strength-lp/tsa-beginner-13-week-meet-peak): Thirteen weeks of four-day powerlifting extend nine base weeks with four weeks of meet preparation and a taper. Beginner, 13 weeks, Strength: steady progress. By The Strength Athlete.
- [TSA Beginner Nine-Week Base](https://catalystworkouts.com/programs/strength-lp/tsa-beginner-9-week-base): Nine weeks of four-day lifting build squat, bench and deadlift with percentage or effort targets, without a meet peak. Beginner, 4× a week, 9 weeks, Strength: steady progress. By The Strength Athlete.
- [5/3/1 Vanilla — original v2.1 core lane](https://catalystworkouts.com/programs/strength-wave/5-3-1-vanilla): Four main-lift days cycle fives, threes and singles with rep-out final sets, then deload and raise training maxes. Intermediate, 4× a week, Ongoing, Strength: waves and cycles. Forecast for an example lifter doing every set as written: Conventional deadlift 110 to 127.5 kg over 12 weeks.
- [5/3/1 x 365](https://catalystworkouts.com/programs/strength-wave/5-3-1-x-365): Thirty-six weeks of four-day lifting repeat three-week main-lift waves while changing supplemental lifts each cycle. 36 weeks, Strength: waves and cycles. By /u/Frodozer.
- [Barbell Medicine The Bridge v1.0](https://catalystworkouts.com/programs/strength-wave/barbell-medicine-the-bridge): Eight weeks of three lifting days use effort targets, paused and tempo lifts, alongside general fitness work. Intermediate, 4× a week, 8 weeks, Strength: waves and cycles. By Jordan Feigenbaum and Austin Baraki. Forecast for an example lifter doing every set as written: Cycling 25 to 30 min over 9 weeks.
- [BarBend 10-Week Powerbuilding](https://catalystworkouts.com/programs/strength-wave/barbend-10-week-powerbuilding-program): Ten weeks pair two strength days with two muscle-building days, offering a fifth-day circuit and supersets. 4× a week, 10 weeks, Strength: waves and cycles. By BarBend / Gravitus.
- [BBB Beefcake Cycle1](https://catalystworkouts.com/programs/strength-wave/bbb-beefcake-cycle-1): Three weeks of four-day lifting pair fixed main-lift fives with five sets of ten at the first working weight. 4× a week, 3 weeks, Strength: waves and cycles.
- [Ben Pollack seven-week powerbuilding](https://catalystworkouts.com/programs/strength-wave/ben-pollack-7-week-3-day-powerbuilding): Seven weeks alternate three lifting days and two, combining percentage ramps, heavy work and muscle-building drop sets. 3× a week, 7 weeks, Strength: waves and cycles. By Ben Pollack.
- [BFS Dot Drill](https://catalystworkouts.com/programs/strength-wave/bfs-dot-drill): Six days a week practise five dot-jumping patterns six times each, timing the complete sequence to track footwork. 6× a week, Ongoing, Strength: waves and cycles. By Bigger Faster Stronger.
- [Big Loz 12-Week Intermediate Strongman](https://catalystworkouts.com/programs/strength-wave/big-loz-12-week-intermediate-strongman-program): Twelve weeks of four-day strongman training build deadlift and pressing percentages with carries and event practice. Intermediate, 4× a week, 12 weeks, Strength: waves and cycles. By Laurence 'Big Loz' Shahlaei / Cerberus Strength; Lift Vault workbook.
- [Brian DeGennaro 16-Week Team Program](https://catalystworkouts.com/programs/strength-wave/brian-degennaro-team-program): Sixteen weeks of Olympic lifting use five days a week, complexes and heavier meet weeks in weeks nine and sixteen. Advanced, 5× a week, 16 weeks, Strength: waves and cycles. By Brian DeGennaro / OWLsheets; Lift Vault recovered rebuild.
- [Dan John Minimalist Training](https://catalystworkouts.com/programs/strength-wave/dan-john-minimalist-training): Two full-body days combine squat ramps, high-rep presses and pull-ups with about ten good deadlift reps. Ongoing, Strength: waves and cycles. By Dan John, adapting Pavel Tsatsouline and John Price.
- [Deathdealer — No Focus, First-Set-Load Cycle](https://catalystworkouts.com/programs/strength-wave/deathdealer-strength-program): Three-week cycles of four-day lifting mix heavy rep-outs with fifty, forty and thirty lighter reps as the weeks advance. 4× a week, Ongoing, Strength: waves and cycles.
- [Deep Water Advanced](https://catalystworkouts.com/programs/strength-wave/deep-water-advanced): Six weeks pair heavy five-rep top sets with lighter high-rep work and four lifting days plus one active recovery day. 5× a week, 6 weeks, Strength: waves and cycles. By Jon Andersen; recovered Lift Vault rebuild.
- [Deep Water Intermediate](https://catalystworkouts.com/programs/strength-wave/deep-water-intermediate): Six weeks build ten-set squat and push-press work toward heavier 100-rep totals, over four lifting days plus recovery. 5× a week, 6 weeks, Strength: waves and cycles. By Jon Andersen.
- [Empire Barbell Intensification](https://catalystworkouts.com/programs/strength-wave/empire-barbell-intensification-block-i): Four weeks of four-day lifting start lighter, add volume in week two and then raise intensity while reducing work. 4× a week, 4 weeks, Strength: waves and cycles.
- [Empire Barbell Volume](https://catalystworkouts.com/programs/strength-wave/empire-barbell-volume-block): Six weeks of four-day lifting build volume with paired assistance, step-ups and board presses before heavier training. 4× a week, 6 weeks, Strength: waves and cycles.
- [General Gainz + Jacked and Tan 2.0 Hybrid](https://catalystworkouts.com/programs/strength-wave/general-gainz-plus-jacked-and-tan-2-0-hybrid): Twelve weeks of five-day lifting combine rep-max tests, same-weight follow-up sets and high-rep muscle work. 5× a week, 12 weeks, Strength: waves and cycles.
- [GZCL Jacked and Flan v2.1](https://catalystworkouts.com/programs/strength-wave/gzcl-jacked-and-flan): Fifteen weeks of four-day lifting mix rep-max work on three days with five, three and single-rep waves on the fourth. 4× a week, 15 weeks, Strength: waves and cycles. By /u/flannel_smoothie / GZCL / Jim Wendler.
- [GZCL Jacked and Tan Josip](https://catalystworkouts.com/programs/strength-wave/gzcl-jacked-and-tan-josip): Fifteen weeks of six-day lifting mix heavy rep-max work with up to ten sets of five and extra bodybuilding assistance. 6× a week, 15 weeks, Strength: waves and cycles. By /u/JosephusBroz / GZCL.
- [GZCL MRS Beta](https://catalystworkouts.com/programs/strength-wave/gzcl-mrs-beta): Three weeks of six-day lifting give bench, pulls, supported presses, squat and overhead press separate rep-out workouts. 6× a week, 3 weeks, Strength: waves and cycles.
- [GZCL MRS Community](https://catalystworkouts.com/programs/strength-wave/gzcl-mrs-community): Six weeks of four-day lifting use bench, squat, supported bench and deadlift rep-outs, checking reps before increases. 4× a week, 6 weeks, Strength: waves and cycles. By /u/anonymouscrayon; GZCL.
- [GZCL Multi Day Cycles — 2 Day](https://catalystworkouts.com/programs/strength-wave/gzcl-multi-day-cycles): Four-week percentage cycles offer two to six lifting days, pairing heavy main lifts with higher-rep work and assistance. 2× a week, Ongoing, Strength: waves and cycles.
- [GZCL UHF+ Five-Day Program](https://catalystworkouts.com/programs/strength-wave/gzcl-uhf-5-day): Five weeks of five-day lifting add heavy singles to frequent practice, using daily two-rep maxes and fatigue changes. 5× a week, 5 weeks, Strength: waves and cycles. By Cody Lefever / GZCL.
- [Juggernaut Limited Equipment Training Template](https://catalystworkouts.com/programs/strength-wave/juggernaut-limited-equipment-template): Two weeks alternate limited-equipment workouts, choosing one of three schedules with increasing work on repeat visits. 6× a week, 2 weeks, Strength: waves and cycles. By Chad Wesley Smith / Juggernaut Training Systems.
- [LSUS 10-5-3](https://catalystworkouts.com/programs/strength-wave/lsus-10-5-3): Ten weeks of five-day Olympic lifting move from tens, fives and threes before peaking, with lighter repeat work midweek. 5× a week, 10 weeks, Strength: waves and cycles.
- [Madcow Advanced](https://catalystworkouts.com/programs/strength-wave/madcow-5x5-advanced): Nine weeks of three-day full-body lifting move from five-set volume via a deload to heavier triples and record attempts. Advanced, 3× a week, 9 weeks, Strength: waves and cycles.
- [Mike Burgener 12-Week Olympic Weightlifting](https://catalystworkouts.com/programs/strength-wave/mike-burgener-12-week-olympic-weightlifting-program): Twelve weeks of four-day Olympic lifting combine snatch and clean-and-jerk ramps with pulls, squats and core work. Advanced, 4× a week, 12 weeks, Strength: waves and cycles. By Mike Burgener / Coach B; Lift Vault rebuild from OWLsheets archive.
- [Mike Burgener 23-Day Bulgarian Program](https://catalystworkouts.com/programs/strength-wave/mike-burgener-23-day-bulgarian-program): Twenty-three Olympic lifting workouts across five-day weeks use heavy singles, lighter doubles and late record attempts. Advanced, 5× a week, 5 weeks, Strength: waves and cycles. By Mike Burgener / Coach B.
- [Mythical Mass](https://catalystworkouts.com/programs/strength-wave/mythical-mass-26-week-sequence): Twenty-six weeks link four muscle-building plans, from five sets of ten to high-rep assistance and ten-set lifting. 4× a week, 26 weeks, Strength: waves and cycles.
- [PHUL Advanced J. Bui 6-Day 13-Week](https://catalystworkouts.com/programs/strength-wave/phul-advanced-6-day-13-week): Thirteen weeks of six-day lifting mix strength and muscle work with max-based percentages, retesting before repeating. Advanced, 6× a week, 13 weeks, Strength: waves and cycles. By J. Bui / Lift Vault.
- [PHUL Standard](https://catalystworkouts.com/programs/strength-wave/phul-standard-4-day-upper-lower): Twelve weeks of four upper and lower workouts pair heavy strength days with higher-rep muscle-building days. Intermediate, 4× a week, Ongoing, Strength: waves and cycles.
- [PRIME Four-Round Powerbuilding](https://catalystworkouts.com/programs/strength-wave/prime-4-week-powerbuilding-program): Four rolling five-day rounds train four main lifts, with near-failure work to raise weight before a lighter final round. Intermediate, 4× a week, Ongoing, Strength: waves and cycles. By Destiny Formulations.
- [Smallof2pieces10-week](https://catalystworkouts.com/programs/strength-wave/smallof2pieces-10-week-powerbuilding-program): Ten weeks of four-day lifting mix weekly rep-outs, medium-rep work and assistance with effort targets and heavier waves. Intermediate, 4× a week, 10 weeks, Strength: waves and cycles.
- [SPF 3-day](https://catalystworkouts.com/programs/strength-wave/spf-powerbuilding-3-day): Four-week cycles of three lifting days end with rep-outs at 75%, using those reps to set new maxes for the next cycle. Intermediate, 3× a week, Ongoing, Strength: waves and cycles.
- [SPF 4-day](https://catalystworkouts.com/programs/strength-wave/spf-powerbuilding-4-day): Four-week cycles of four upper and lower days end with rep-outs at 75%, setting new maxes for the next cycle. Intermediate, 4× a week, Ongoing, Strength: waves and cycles.
- [Texas Method](https://catalystworkouts.com/programs/strength-wave/texas-method): Three full-body days split high-volume lifting, light recovery and Friday five-rep records, alternating bench and press. Intermediate, 3× a week, Ongoing, Strength: waves and cycles.

## Tools

- [Find your program](https://catalystworkouts.com/programs/choose): ranks all 475 programs for what a person wants, where they are now, the days they have, their equipment and how long they want to commit, with why each fits and what does not.
- [All programs](https://catalystworkouts.com/programs): the whole library, filterable by type, level, days a week, length and equipment.

## About

- [Home](https://catalystworkouts.com/): what Catalyst does, and the waitlist.
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