Brogains — Ten-Week Non-Peak
Ten weeks mix heavy and speed work with muscle-building sets, using weekly rep-outs to adjust training maximums.
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Details
The program’s usual settings
Training maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
6 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 | Layout 3 |
| 2 | Layout 6 | Layout 2 | Layout 3 | Layout 4 | Layout 5 | Layout 3 |
| 3 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 | Layout 3 |
| 4 | Layout 6 | Layout 2 | Layout 3 | Layout 7 | Layout 8 | Layout 3 |
| 5 | Layout 9 | Layout 2 | Layout 3 | Layout 4 | Layout 5 | Layout 10 |
| 6 | Layout 11 | Layout 2 | Layout 3 | Layout 4 | Layout 5 | Layout 10 |
| 7 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 | Layout 10 |
| 8 | Layout 6 | Layout 2 | Layout 3 | Layout 12 | Layout 13 | Layout 10 |
| 9 | Layout 14 | Layout 2 | Layout 15 | Layout 5 | Layout 3 | |
| 10 | Layout 16 | Layout 2 | Layout 15 | Layout 5 | Layout 3 |
How it works
The program’s own rules, as Catalyst runs them.
Run the full ten-week non-peak block, keeping strength, speed and assistance work in order. Choose three training maxima and the weight increments your equipment allows. After each weekly set of as many reps as possible (AMRAP), choose the repetition band that fits your result; use its corresponding ninety-seven, one-hundred, one-hundred-one-and-a-half, one-hundred-three or one-hundred-four-and-a-half percent to set your next training maximum, rounded to your equipment increments. Choose accessory weights yourself. For conditioning, do three thirty-second hard bike bouts, each with three to four minutes of slow cycling, then four prowler runs starting one minute apart. Choose the amount of mobility and optional steady cardio yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Cycle trainer
- Dumbbells
- EZ curl bar
- Flat bench
- Parallel bars
- Pull-up bar
- Squat rack
- Weight sled
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 Brogains — Ten-Week Non-Peak in Catalyst
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