Workout Testing
Session 1This workout’s sets follow from your answers on the day.
Brian Alsruhe Next Level
Four lifting days rotate rep-max tests from four to ten reps, then use lighter sets based on that day's top weight.
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Every workout, as Catalyst would give it to you.
Brian Alsruhe Next Level asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Testing | Heavy | Medium | Light |
| 2 | Heavy | Medium | Light | Testing |
| 3 | Medium | Light | Testing | Heavy |
| 4 | Light | Testing | Heavy | Medium |
| 5 | Testing | Heavy | Medium | Light |
| 6 | Heavy | Medium | Light | Testing |
| 7 | Medium | Light | Testing | Heavy |
| 8 | Light | Testing | Heavy | Medium |
| 9 | Testing | Heavy | Medium | Light |
| 10 | Heavy | Medium | Light | Testing |
| 11 | Medium | Light | Testing | Heavy |
| 12 | Light | Testing | Heavy | Medium |
| 13 | Testing | Heavy | Medium | Light |
| 14 | Heavy | Medium | Light | Testing |
| 15 | Medium | Light | Testing | Heavy |
| 16 | Light | Testing | Heavy | Medium |
How it works
The program’s own rules, as Catalyst runs them.
Train four days a week for sixteen weeks. Choose the order of the competition lifts and train each once weekly. The four focuses test 4/6/8/10RM, then use 80/75/70/65% of the successful top weight for totals of 15/18/21/24 reps respectively. Before climbing the weight ladder, choose your starting weight, a uniform positive increase and the number of attempts you will allow. Stop after three misses or whenever you choose to finish. Use your successful top weight for the volume work, splitting its reps into sets you choose and stopping exactly at the total. Follow the guide for variations, antagonistic and explosive work, core, cardio and assistance. Giant sets have four stations; aim for around 90–120 seconds of recovery. Assistance finishes after five rounds or ten minutes, whichever comes first. Conditioning has twelve one-minute intervals with the indicated movements.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Brian Alsruhe Next Level in Catalyst
Every workout ready. Every target clear.
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