Phat Power Hypertrophy Adaptive Training
Two heavy days and three muscle-building days, with four-week squat and bench percentage waves.
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Maxes
Details
The program’s usual settings
Planned weights
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 Mon, Tue, Thu, Fri, Sat.
| Week | Mon | Tue | Thu | Fri | Sat |
|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 |
| 2 | 6 | 7 | 8 | 9 | 10 |
| 3 | 11 | 12 | 13 | 14 | 15 |
| 4 | 16 | 17 | 18 | 19 | 20 |
How it works
The program’s own rules, as Catalyst runs them.
Complete the block’s workouts in order. Choose your weights for the repetition targets. Before training, plan any assistance work without set amounts, your rest periods and the tests you will use to assess progress.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Donkey calf machine
- Dumbbells
- EZ curl bar
- Flat bench
- Hack squat machine
- Lat pulldown machine
- Leg extension machine
- Leg press machine
- Lying leg curl machine
- Parallel bars
- Pull-up bar
- Seated calf machine
- Seated leg curl machine
- 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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