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.
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Enter these 6 numbers and Catalyst works out every workout from them.
Paused barbell bench press
Barbell bench press
Program
Front squat
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
| 3 | day 1 | day 2 | day 3 |
| 4 | day 1 | day 2 | day 3 |
| 5 | day 1 | day 2 | day 3 |
| 6 | day 1 | day 2 | day 3 |
| 7 | day 1 | day 2 | day 3 |
| 8 | day 1 | day 2 | day 3 |
| 9 | day 1 | day 2 | day 3 |
| 10 | day 1 | day 2 | day 3 |
| 11 | day 1 | day 2 | day 3 |
| 12 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Complete twelve weeks with separate squat and bench training maxima. Bench backoffs use your bench training max in block 1 and the rep max you test that day in block 2. Choose your attempt weight; if the weight you achieve differs, use the achieved weight for backoffs before continuing. Round down in 2.5-lb steps, even when displaying kilograms. Use front squats, dumbbell bench and incline bench, barbell rows and legs-up bench in the heavy week. Do the face-pull T3 work where included; choose any extra assistance and its amount yourself. T2 work is done one exercise after another, though supersets are recommended as an option. Leave 1–2 reps in reserve and do prehab or mobility in weeks without T3. Choose your own rest periods, progression, resets and any later training.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Squat rack
Not sure it’s the one?
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