BigCoachD Guide — TurbulentCharge1 Eight-Week Edition
Four workouts a week repeat two rising four-week waves, combining high-volume lifting with max-rep assistance sets.
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Percentages
Details
The program’s usual settings
One-rep maxes
Program
Week by week
Every workout, as Catalyst would give it to you.
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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 |
How it works
The program’s own rules, as Catalyst runs them.
Run TurbulentCharge1’s eight-week adaptation of BigCoachD’s guide as two four-week waves, with four workouts in order each week and ordinarily a full rest day between workouts. Choose four starting maxima and the weight increment you will round to, then use the percentages for each wave. Choose your assistance and accessory weights. For squats, choose either many five-repetition sets or five higher-repetition sets; with the latter, also decide whether to add the extra five percentage points. For arms, choose either three total rep-outs or a twenty-repetition reference followed by three rep-outs. Use dumbbells for split squats. If you want another kind of weight, get the revised exercise setup checked before training. Abs and grip work are optional, with the amount up to you. Finish after week eight without a max test.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Deficit platform
- Dumbbells
- Flat bench
- Leg press machine
- Loading chains
- Pull-up bar
- Elevated deadlift pulling blocks
- Squat rack
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