Workout 1
Session 1No sets or timed work in this workout. Follow the notes under How it works.
official hst intermediate
Eight weeks of muscle-building cycles for intermediate lifters; enter exercises, sets and reps before each workout.
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Every workout, as Catalyst would give it to you.
Workout 2
Session 2No sets or timed work in this workout. Follow the notes under How it works.
Workout 3
Session 3No sets or timed work in this workout. Follow the notes under How it works.
Workout 4
Session 4No sets or timed work in this workout. Follow the notes under How it works.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 |
| 2 | 5 | 6 | 7 | 8 |
| 3 | 9 | 10 | 11 | 12 |
| 4 | 13 | 14 | 15 | 16 |
| 5 | 17 | 18 | 19 | 20 |
| 6 | 21 | 22 | 23 | 24 |
| 7 | 25 | 26 | 27 | 28 |
| 8 | 29 | 30 | 31 | 32 |
How it works
The program’s own rules, as Catalyst runs them.
Use the eight-week sequence to plan your exercises, sets and reps from the official HST guide. The planning sessions contain no training work and do not count as completing the workouts.
What you need
No equipment needed.
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