Thinner Leaner Stronger — 3 Day

Three lifting days with fixed-rep assistance, adding weight at the top of a rep range and easing off every ninth week.

Try it with your numbers Join the waitlist

Not sure it’s for you? See programs like it, ranked for you →

Your numbers

Enter these 55 numbers and Catalyst works out every workout from them.

Details

The program’s usual settings

Phase 1 Day 1 starting weights

Incline barbell bench press

Barbell bench press

Seated barbell overhead press

Dumbbell lateral raise

Barbell hip thrust

Standing machine calf raise

Seated machine calf raise

Phase 1 Day 2 starting weights

Conventional deadlift

Barbell row

One-arm dumbbell row

Dumbbell biceps curl

Phase 1 Day 3 starting weights

Back squat

Leg press

Barbell Romanian deadlift

Barbell hip thrust

Phase 2 Day 1 starting weights

Incline dumbbell bench press

Dumbbell flat bench press

Seated barbell overhead press

Dumbbell lateral raise

Dumbbell Bulgarian split squat

Standing machine calf raise

Seated machine calf raise

Phase 2 Day 2 starting weights

Conventional deadlift

One-arm dumbbell row

Lat pulldown

Seated cable row

Barbell biceps curl

Phase 2 Day 3 starting weights

Back squat

Barbell lunge

Front squat

Barbell hip thrust

Phase 3 Day 1 starting weights

Incline dumbbell bench press

Incline barbell bench press

Seated dumbbell overhead press

Dumbbell lateral raise

Glute/Butt Blaster

Standing machine calf raise

Seated machine calf raise

Phase 3 Day 2 starting weights

Conventional deadlift

T-bar row

Seated cable row

Dumbbell hammer curl

Phase 3 Day 3 starting weights

Back squat

Dumbbell forward lunge

Phase 4 Day 1 starting weights

Barbell bench press

Incline dumbbell bench press

Seated barbell overhead press

Barbell hip thrust

Standing machine calf raise

Seated machine calf raise

Phase 4 Day 2 starting weights

Conventional deadlift

Barbell row

EZ bar curl

Phase 4 Day 3 starting weights

Back squat

Front squat

Leg press

Seated leg curl

Glute/Butt Blaster

Phase 5 Day 1 starting weights

Incline barbell bench press

Seated barbell overhead press

Dumbbell overhead triceps extension

Dumbbell Bulgarian split squat

Standing machine calf raise

Seated machine calf raise

Phase 5 Day 2 starting weights

Conventional deadlift

One-arm dumbbell row

Seated cable row

Barbell biceps curl

Phase 5 Day 3 starting weights

Back squat

Machine hack squat

Leg press

Phase 6 Day 1 starting weights

Barbell bench press

Incline barbell bench press

Seated barbell overhead press

Dumbbell lateral raise

Barbell hip thrust

Standing machine calf raise

Seated machine calf raise

Phase 6 Day 2 starting weights

Conventional deadlift

Barbell row

Dumbbell hammer curl

Phase 6 Day 3 starting weights

Back squat

Front squat

Barbell lunge

Leg press

Dumbbell Bulgarian split squat

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 whichever days suit you.

Week	Session 1	Session 2	Session 3
1	P1D1	P1D2	P1D3
2	P1D1	P1D2	P1D3
3	P1D1	P1D2	P1D3
4	P1D1	P1D2	P1D3
5	P1D1	P1D2	P1D3
6	P1D1	P1D2	P1D3
7	P1D1	P1D2	P1D3
8	P1D1	P1D2	P1D3
9	Light	Light	Light
10	P2D1	P2D2	P2D3
11	P2D1	P2D2	P2D3
12	P2D1	P2D2	P2D3
13	P2D1	P2D2	P2D3
14	P2D1	P2D2	P2D3
15	P2D1	P2D2	P2D3
16	P2D1	P2D2	P2D3
17	P2D1	P2D2	P2D3
18	Light	Light	Light
19	P3D1	P3D2	P3D3
20	P3D1	P3D2	P3D3
21	P3D1	P3D2	P3D3
22	P3D1	P3D2	P3D3
23	P3D1	P3D2	P3D3
24	P3D1	P3D2	P3D3
25	P3D1	P3D2	P3D3
26	P3D1	P3D2	P3D3
27	Light	Light	Light
28	P4D1	P4D2	P4D3
29	P4D1	P4D2	P4D3
30	P4D1	P4D2	P4D3
31	P4D1	P4D2	P4D3
32	P4D1	P4D2	P4D3
33	P4D1	P4D2	P4D3
34	P4D1	P4D2	P4D3
35	P4D1	P4D2	P4D3
36	Light	Light	Light
37	P5D1	P5D2	P5D3
38	P5D1	P5D2	P5D3
39	P5D1	P5D2	P5D3
40	P5D1	P5D2	P5D3
41	P5D1	P5D2	P5D3
42	P5D1	P5D2	P5D3
43	P5D1	P5D2	P5D3
44	P5D1	P5D2	P5D3
45	Light	Light	Light
46	P6D1	P6D2	P6D3
47	P6D1	P6D2	P6D3
48	P6D1	P6D2	P6D3
49	P6D1	P6D2	P6D3
50	P6D1	P6D2	P6D3
51	P6D1	P6D2	P6D3
52	P6D1	P6D2	P6D3
53	P6D1	P6D2	P6D3
54	Light	Light	Light

How it works

The program’s own rules, as Catalyst runs them.

Train 3 days a week for eight hard weeks, then take a light week before the next phase or block. Choose your main-work range before starting: four to six or eight to ten repetitions. Keep the accessory repetition targets. Before the corresponding working sets, do four warm-up sets: twelve and ten reps at half the working weight, four at seventy percent and one at ninety percent. Once every working set reaches the top of its range, choose the next heavier available weight for the following workout. Leave one or two repetitions in reserve and rest two to four minutes during heavy work. Plan the light week’s exercises and work yourself. Use dumbbells for lateral and rear-delt raises, an overhead dumbbell for seated triceps work and dumbbells for Bulgarian split squats.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

Adjustable bench
Barbell
Cable stack
Dumbbells
EZ curl bar
Flat bench
Glute blaster machine
Hack squat machine
Landmine station
Lat pulldown machine
Leg press machine
Parallel bars
Pull-up bar
Seated calf machine
Squat rack
Standing calf machine

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.

Find your program

Run Thinner Leaner Stronger — 3 Day in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.