Generic Hypertrophy Block — Five Weekly Visits
Six rotating workouts fit four or five visits a week, using seven rounds of rising volume and a lighter finish.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 13 numbers and Catalyst works out every workout from them.
Details
The program’s usual settings
Training maxes
Program
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 6 | Day 1 | Day 2 | Day 3 | Day 4 |
| 3 | Day 5 | Day 6 | Day 1 | Day 2 | Day 3 |
| 4 | Day 4 | Day 5 | Day 6 | Day 1 | Day 2 |
| 5 | Day 3 | Day 4 | Day 5 | Day 6 | Day 1 |
| 6 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| 7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 8 | Day 6 | Day 1 | Day 2 | Day 3 | Day 4 |
| 9 | Day 5 | Day 6 |
How it works
The program’s own rules, as Catalyst runs them.
Rotate through the six workouts in order, choosing four or five training days each week. Complete seven rounds of six workouts, including the lighter final round, for forty-two workouts in all. Set conservative training maxima, normally ninety to ninety-five percent of your measured maxima, and round working weights to five-unit increments in your chosen weight unit. During the deload, aim for roughly ninety percent of your previous accessory intensity; deload earlier if needed. After the block, decide whether to add the suggested five to ten pounds to your main lifts, change exercises, repeat the block or start a strength block.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Assisted pull-up and dip machine
- Back extension bench
- Barbell
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- Landmine station
- Lat pulldown machine
- Leg press machine
- Pull-up bar
- Resistance bands
- Seated calf machine
- Smith machine
- Squat rack
- Standing calf machine
- Trap bar
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 Generic Hypertrophy Block — Five Weekly Visits in Catalyst
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