Simplified Google Sheets HST adaptation
Eight weeks of three-day lifting, moving from fifteens to tens to fives and finishing with negative-only sets.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 33 numbers and Catalyst works out every workout from them.
Fifteen-rep maxes
Details
Ten-rep maxes
Five-rep maxes
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | 1 | 2 | 3 |
| 2 | 4 | 5 | 6 |
| 3 | 7 | 8 | 9 |
| 4 | 10 | 11 | 12 |
| 5 | 13 | 14 | 15 |
| 6 | 16 | 17 | 18 |
| 7 | 19 | 20 | 21 |
| 8 | 22 | 23 | 24 |
How it works
The program’s own rules, as Catalyst runs them.
Train three days a week for eight weeks. Set your repetition maxima and increments for each movement. Before negative-only sets, review how to perform them and choose the number of repetitions. The final-week squat and dip work has no set instructions.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- Flat bench
- 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 Simplified Google Sheets HST adaptation in Catalyst
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