Blaine Sumner off-season
Four lifting days for twelve weeks progress from five sets of ten to six reps, with higher-rep assistance.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
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One-rep maxes
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 twelve weeks. Base the two percentage-based exercises on your squat, bench and deadlift maxima. Choose an exercise for each type of assistance work and choose its weight.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- Flat bench
- Leg extension machine
- Elastic upper-arm bench press support
- 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 Blaine Sumner off-season in Catalyst
Every set ready. Every weight right.
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