Seba Kot — Eight-Week Powerbuilding
Eight weeks of four lifting days combine weekly weight increases with controlled lowering and effort targets.
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Maxes
Starting weights
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | A1 | B1 | C1 | C2 |
| 2 | A1 | B1 | C1 | C2 |
| 3 | A1 | B1 | C1 | C2 |
| 4 | A1 | B1 | C1 | C2 |
| 5 | A1 | B1 | C1 | C2 |
| 6 | A1 | B1 | C1 | C2 |
| 7 | A1 | B1 | C1 | C2 |
| 8 | A1 | B1 | C1 | C2 |
How it works
The program’s own rules, as Catalyst runs them.
Train A1, B1, C1 and C2 for eight weeks. Use the first block in weeks one through four and the second in weeks five through eight. Set five starting maxima in kilograms. Calculate opening weights from the percentages and round to the nearest two-and-a-half kilograms, rounding halfway values upward. In later weeks, add each movement’s increment to its preceding weight. Choose new accessory starting weights for the second block. Follow the tempos and RPE targets. Wait fifteen seconds before moving to the second exercise in each pair, then take that movement’s rest period before the next round. The pull-up is one maximum effort of five repetitions, not five sets.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Abdominal wheel
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Glute-ham developer
- Pull-up bar
- Squat rack
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