Chad Vaughn — 4 Weeks to Bigger Lifts
Five Olympic lifting workouts a week for four weeks practise overhead positions, bar path, extension and jerk timing.
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Enter these 7 numbers and Catalyst works out every workout from them.
Back squat
Program
Clean lift off
Front squat
Barbell overhead press
Barbell push press
Clean deadlift
Snatch
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 |
How it works
The program’s own rules, as Catalyst runs them.
Over four weeks, practise stable overhead positions, a vertical bar path, full extension and the jerk-specific head movement. Calculate each percentage from that lift’s maximum, then round in one step to your chosen equipment increment, rounding halfway values upward. For work by feel, choose five, six or seven weights that stay the same or rise without exceeding the weight limit. Do every part of a complex in order at one shared weight, with no rest between parts. Choose your rest periods and training dates. On paused squats, pause only the first repetition. Apply the technique cues and pauses to every part and keep track of what you complete.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- 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.
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