Workout 1
Session 1This workout’s sets follow from your answers on the day.
Layne Norton PH3 — Thirteen-Week Plan
Five weekly workouts progress from muscle-building volume to heavier squat, bench and deadlift work in three phases.
Not sure it’s for you? See programs like it, ranked for you →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.
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Layne Norton PH3 — Thirteen-Week Plan asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Complete all thirteen weeks of PH3: the three four-week blocks and their rep tests, then the final week and its two-attempt testing workout. Before each block, choose your current maxima using the preceding rep test; you must decide how to make that transition. Set up blood-flow-restriction (BFR) work before doing its clusters on the ordinary exercises. You may skip optional reverse hyperextensions and the unidentified Ukrainian Stallion movements. Choose the amount of warm-up work and your exact test-attempt weights 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
- Dumbbells
- Flat bench
- Lat pulldown machine
- Leg extension machine
- Preacher curl machine
- Squat rack
- Standing calf machine
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 Layne Norton PH3 — Thirteen-Week Plan in Catalyst
Every set ready. Every weight right.
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