Three Phase Method 3 0 3 1
Five days a week mix sets of seven or eight with ten to twelve singles, building weight for four weeks then easing off.
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Enter these 4 numbers and Catalyst works out every workout from them.
Two-rep maxes
Details
The program’s usual settings
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 | 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 |
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.
- Barbell
- Flat bench
- 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 Three Phase Method 3 0 3 1 in Catalyst
Every set ready. Every weight right.
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