Thinner Leaner Stronger — 5 Day Lift Vault Build

Five lifting days with single main work sets and rep-range progression, repeating eight hard weeks and one light week.

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Your numbers

Enter these 14 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

Incline dumbbell bench press

Close-grip bench press

EZ bar skullcrusher

Phase 1 Day 2 starting weights

Conventional deadlift

Barbell row

One-arm dumbbell row

Lat pulldown

Barbell biceps curl

Phase 1 Day 3 starting weights

Seated barbell overhead press

Dumbbell lateral raise

Dumbbell rear delt fly

Cable face pull

Leg-press calf raise

Seated machine calf raise

Phase 1 Day 4 starting weights

Back squat

Barbell Romanian deadlift

Leg press

Barbell hip thrust

Standing machine calf raise

Phase 1 Day 5 starting weights

Close-grip bench press

EZ bar curl

Dumbbell overhead triceps extension

Dumbbell hammer curl

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

5 workouts a week, on whichever days suit you.

Week	Session 1	Session 2	Session 3	Session 4	Session 5
1	P1D1	P1D2	P1D3	P1D4	P1D5
2	P1D1	P1D2	P1D3	P1D4	P1D5
3	P1D1	P1D2	P1D3	P1D4	P1D5
4	P1D1	P1D2	P1D3	P1D4	P1D5
5	P1D1	P1D2	P1D3	P1D4	P1D5
6	P1D1	P1D2	P1D3	P1D4	P1D5
7	P1D1	P1D2	P1D3	P1D4	P1D5
8	P1D1	P1D2	P1D3	P1D4	P1D5
9	Light	Light	Light	Light	Light

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.

Train 5 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
Lat pulldown machine
Leg press machine
Seated calf machine
Squat rack
Standing calf machine

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Every set ready. Every weight right.

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