Brian Alsruhe nine-week powerbuilder

Nine weeks of four lifting days use changing percentage waves and final-set rep-outs, with one day per main lift.

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

One-rep maxes

kg
1-rep max
kg
1-rep max
kg
1-rep max
kg
1-rep max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Workout 1

Session 1
  • Conventional deadlift
    1. 85×10
    2. 97.5×8
    3. 110×6+

Workout 2

Session 2
  • Barbell overhead press
    1. 35×8
    2. 40×6
    3. 45×4+

Workout 3

Session 3
  • Back squat
    1. 60×12
    2. 70×10
    3. 80×8+

Workout 4

Session 4
  • Barbell bench press
    1. 47.5×10
    2. 55×8
    3. 62.5×6+

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 9 weeks, if every set is done as written.

Conventional deadlift110 → 130 kg+20
100120140Wk 1489
Barbell overhead press45 → 47.5 kg+2.5
404550Wk 1489
Back squat80 → 102.5 kg+22.5
80100120Wk 1489
Barbell bench press62.5 → 75 kg+12.5
607080Wk 1489

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals6
  • Triceps3 + 3
  • Deltoids3
  • Hamstrings3
  • Pectorals3
  • Quadriceps3
  • Serratus anterior6
  • Spinal erectors6
  • Adductors3
  • Anterior deltoids3
  • Upper trapezius3

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
11234
25678
39101112
413141516
517181920
621222324
725262728
829303132
933343536

How it works

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

Train four times a week for nine weeks, keeping the workouts in order. Base your working weights on ninety percent of your one-repetition maximum. Aim for the final set’s repetition target, then do extra repetitions if you can. Plan your assistance and conditioning yourself.

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.

Find your program

Run Brian Alsruhe nine-week powerbuilder in Catalyst

Every set ready. Every weight right.

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