5/3/1 BBB three-month challenge
Three four-week lifting cycles pair different lifts for five sets of ten, raising supplemental weight each month.
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Training maxes
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 |
| 2 | 5 | 6 | 7 | 8 |
| 3 | 9 | 10 | 11 | 12 |
| 4 | 13 | 14 | 15 | 16 |
| 5 | 17 | 18 | 19 | 20 |
| 6 | 21 | 22 | 23 | 24 |
| 7 | 25 | 26 | 27 | 28 |
| 8 | 29 | 30 | 31 | 32 |
| 9 | 33 | 34 | 35 | 36 |
| 10 | 37 | 38 | 39 | 40 |
| 11 | 41 | 42 | 43 | 44 |
| 12 | 45 | 46 | 47 | 48 |
How it works
The program’s own rules, as Catalyst runs them.
Train four times a week for three four-week cycles. Stop your main sets at the required repetitions. Pair press with bench and squat with deadlift for five sets of ten. Start each new month with the increased training max.
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 5/3/1 BBB three-month challenge in Catalyst
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