Workout 1
Session 1This workout’s sets follow from your answers on the day.
Power And Hypertrophy 5 3 1
Five lifting days with rep-out sets, extra heavy fives and a four-week wave based on training maxes.
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Every workout, as Catalyst would give it to you.
Power And Hypertrophy 5 3 1 asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 |
| 2 | 6 | 7 | 8 | 9 | 10 |
| 3 | 11 | 12 | 13 | 14 | 15 |
| 4 | 16 | 17 | 18 | 19 | 20 |
Then it starts again from week 1, carrying on from the weights you reached.
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
- Stable exercise box
- Dumbbells
- Flat bench
- Landmine station
- Lat pulldown machine
- Parallel bars
- Pull-up bar
- 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.
Run Power And Hypertrophy 5 3 1 in Catalyst
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