Workout 1
MondayThis workout’s sets follow from your answers on the day.
Starscream 12 Week Hypertrophy Program
Twelve weeks of five-day lifting, using heavy effort-rated top sets to set lighter work alongside high-rep assistance.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Starscream 12 Week Hypertrophy Program asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on Mon, Tue, Wed, Thu, Fri.
| Week | Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 |
| 2 | 6 | 7 | 8 | 9 | 10 |
| 3 | 11 | 12 | 13 | 14 | 15 |
| 4 | 16 | 17 | 18 | 19 | 20 |
| 5 | 21 | 22 | 23 | 24 | 25 |
| 6 | 26 | 27 | 28 | 29 | 30 |
| 7 | 31 | 32 | 33 | 34 | 35 |
| 8 | 36 | 37 | 38 | 39 | 40 |
| 9 | 41 | 42 | 43 | 44 | 45 |
| 10 | 46 | 47 | 48 | 49 | 50 |
| 11 | 51 | 52 | 53 | 54 | 55 |
| 12 | 56 | 57 | 58 | 59 | 60 |
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
- Back extension bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Glute-ham developer
- Leg extension machine
- Leg press 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 Starscream 12 Week Hypertrophy Program in Catalyst
Every set ready. Every weight right.
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