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.

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Your numbers

Enter these 77 numbers and Catalyst works out every workout from them.

Program

Training plan

Details

The program’s usual settings

One-rep maxes

High-bar back squat

1-rep max

Barbell bench press

1-rep max

Lat pulldown

1-rep max

Five-rep maxes

High-bar back squat

Barbell bench press

Lat pulldown

Day 1 starting weights

Lying leg curl set 1

Lying leg curl set 2

Lying leg curl set 3

Standing machine calf raise set 1

Standing machine calf raise set 2

Standing machine calf raise set 3

Barbell Romanian deadlift set 1

Barbell Romanian deadlift set 2

Barbell Romanian deadlift set 3

Machine hip adduction set 1

Machine hip adduction set 2

Machine hip adduction set 3

Cable crunch set 1

Leg press set 1

Day 2 starting weights

Incline dumbbell bench press set 1

Incline dumbbell bench press set 2

Incline dumbbell bench press set 3

Seated cable row set 1

Seated cable row set 2

Seated cable row set 3

Cable triceps pressdown set 1

Cable triceps pressdown set 2

Cable triceps pressdown set 3

Barbell biceps curl set 1

Barbell biceps curl set 2

Barbell biceps curl set 3

Barbell biceps curl set 4

Cable overhead triceps extension set 1

Cable overhead triceps extension set 2

Cable overhead triceps extension set 3

Cable lateral raise set 1

Day 3 starting weights

High-bar back squat set 1

High-bar back squat set 2

High-bar back squat set 3

Standing machine calf raise set 1

Standing machine calf raise set 2

Standing machine calf raise set 3

Barbell bench press set 1

Barbell bench press set 2

Barbell bench press set 3

Seated cable row set 1

Seated cable row set 2

Seated cable row set 3

Glute-ham raise set 1

Glute-ham raise set 2

Glute-ham raise set 3

Cable overhead triceps extension set 1

Cable overhead triceps extension set 2

Cable overhead triceps extension set 3

Barbell biceps curl set 1

Barbell biceps curl set 2

Barbell biceps curl set 3

Day 4 starting weights

Close-grip bench press set 1

Close-grip bench press set 2

Close-grip bench press set 3

Chin-up set 1

Chin-up set 2

Chin-up set 3

Cable crunch set 1

Cable triceps pressdown set 1

Cable triceps pressdown set 2

Cable triceps pressdown set 3

Barbell biceps curl set 1

Barbell biceps curl set 2

Barbell biceps curl set 3

Cable overhead triceps extension set 1

Cable overhead triceps extension set 2

Cable overhead triceps extension set 3

Seated cable row set 1

Seated cable row set 2

Seated cable row set 3

Cable lateral raise set 1

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	Day 1	Day 2	Day 3	Day 4
2	Day 1	Day 2	Day 3	Day 4
3	Day 1	Day 2	Day 3	Day 4
4	Day 1	Day 2	Day 3	Day 4
5	Day 1	Day 2	Day 3	Day 4
6	Day 1	Day 2	Day 3	Day 4
7	Day 1	Day 2	Day 3	Day 4
8	Day 1	Day 2	Day 3	Day 4
9	Day 1	Day 2	Day 3	Day 4
10	TestDay 1	TestDay 2	Day 3	Day 4

How it works

The program’s own rules, as Catalyst runs them.

Train Lower, Upper, Full Body and Arms in order, never three days in a row. For the squat, main press and vertical pull, choose either ten weeks based on a one-repetition maximum or eight weeks based on a five-repetition maximum. Use the percentages of that maximum, rounding to weights your equipment allows, and aim for each exercise’s repetitions in reserve. For the other dynamic-double-progression exercises, increase each set’s weight independently when it reaches the top of its rep range. For ordinary double progression, wait until every set reaches the top. Choose enough extra weight to return to roughly eight or nine challenging repetitions; there is no fixed jump. You may skip optional exercises. Keep your exercise choices consistent.

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
Hip adduction/abduction machine
Squat rack

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Run Beast Slayer 2.0 — Linear Periodization in Catalyst

Every set ready. Every weight right.

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