Three-Day DUP Block Progression
Three weekly squat, bench and deadlift workouts rotate triples, fours and eights, adding weight after each cycle.
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Details
Maxes
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 | Train | Train | Train |
| 2 | Train | Train | Train |
| 3 | Train | Train | Train |
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 three times a week in order, repeating a three-week block. Each lift rotates through power, strength and hypertrophy work. Keep your original maxima fixed and choose the percentage used for your training maxima, the increase after a successful block and the reduction for a stalled block. For each lift, add the increases earned in successful blocks and subtract one reduction for every stalled block so far. Round the starting weight for each kind of work before adding the weekly strength or hypertrophy increase; power weights stay fixed. Increase a lift only after all nine workouts in the block are complete and all nine sessions for that lift succeeded. Otherwise, add another stall to that lift’s running total. Missed or incomplete work does not count as success. Choose your training days, rest and assistance.
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-Day DUP Block Progression in Catalyst
Every set ready. Every weight right.
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