Blood God PPL —
Six days of push, pull and legs for three weeks, combining descending-weight rep-outs with higher-rep assistance.
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Training maxes
Details
The program’s usual settings
Deadlift and Pendlay details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| 2 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| 3 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
How it works
The program’s own rules, as Catalyst runs them.
Train six days a week for three weeks. Choose your training maxima, usually eighty-five to ninety percent of a measured maximum. Strict press, movement, squat, bench and deadlift use descending percentages; finish each group marked for a rep-out with as many reps as possible (AMRAP). On the front-squat day, do the first and middle groups, then the back-squat widowmaker, with no further front-squat group. On day three, do leg extensions, curls and calves for five rounds, resting one minute between rounds. Dips and chins can be unweighted. After the block, use your final repetition results and the training-max guidance to choose your next block yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Back extension bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Leg extension machine
- Leg press machine
- Lying leg curl machine
- Parallel bars
- Pull-up bar
- Squat rack
- Standing calf machine
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