Layout 1
Session 1This workout’s sets follow from your answers on the day.
Mathias Method — Twelve Weeks
Twelve weeks of four lifting days mix powerlifting percentages, rep-outs and optional singles, with two final visits.
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.
Mathias Method — Twelve Weeks asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 5 | Layout 6 | Layout 3 | Layout 4 |
| 3 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 4 | Layout 7 | Layout 2 | Layout 3 | Layout 4 |
| 5 | Layout 8 | Layout 6 | Layout 3 | Layout 4 |
| 6 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 7 | Layout 8 | Layout 6 | Layout 3 | Layout 4 |
| 8 | Layout 7 | Layout 2 | Layout 3 | Layout 4 |
| 9 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 10 | Layout 8 | Layout 6 | Layout 3 | Layout 4 |
| 11 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 12 | Layout 9 | Layout 2 |
How it works
The program’s own rules, as Catalyst runs them.
Complete all twelve weeks, including the two final-week workouts. Choose your current weekly squat, bench and deadlift maxima and the increment you will round to. Keep warm-ups and assistance work in order. For overload work, choose either one set of as many reps as possible at your main-work weight or a single by feel with one repetition in reserve. Update your maxima yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Stable exercise box
- Cable stack
- Dumbbells
- Flat bench
- Lat pulldown machine
- Lying leg curl machine
- Pull-up bar
- Squat rack
- Weight plates
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 Mathias Method — Twelve Weeks in Catalyst
Every set ready. Every weight right.
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