12 Week Untamed Method — original V1 thirteen-week program
Thirteen weeks of four lifting days use effort targets, changing assistance from brief rest-pause sets to higher reps.
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Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
| 11 | day 1 | day 2 | day 3 | day 4 |
| 12 | day 1 | day 2 | day 3 | day 4 |
| 13 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train four strength workouts in order each week for thirteen weeks, choosing the dates yourself. Choose competition estimated one-repetition maxima (e1RMs), preferably 1–5 lb above your previous desired estimate when appropriate. Let the RPE target determine your working weight: stop adding weight once you reach that effort and make a larger backoff reduction if needed to meet it. Keep a training log of reps, weight and RPE. Rest 3–5 minutes on the first two daily exercises and 2–4 minutes on the third. For myo-reps, rest five deep breaths; in the six-minute pump block, rest counts toward the six minutes. You may do optional general physical preparation (GPP) with a lifting workout, but still complete the weekly GPP menu. Before the workout, choose tolerable substitutions with the same type of movement.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Board press block
- Deficit platform
- Dumbbells
- Flat bench
- Lat pulldown machine
- Leg press machine
- Resistance bands
- Safety squat bar
- Elastic upper-arm bench press support
- Squat rack
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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 12 Week Untamed Method — original V1 thirteen-week program in Catalyst
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