5/3/1 Autoregulated Program
Four-week lifting waves use an effort-rated top set, followed by lighter sets until effort reaches the stopping point.
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Program
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | Exposure |
| 2 | Exposure |
| 3 | Exposure |
| 4 | Exposure |
How it works
The program’s own rules, as Catalyst runs them.
Choose Volume or Intensity work and train bench press, deadlift, overhead press and squat once a week each for four weeks, in the order you prefer. Each lift moves to its next week after you train it. For Volume, the optional starting weights are 76%, 81%, 85% and 65% of that lift’s estimated maximum in weeks one through four; for Intensity, use 85%, 91%, 92% and 65%. Adjust these weights to reach the target effort. Your top set must reach both the rep and effort targets with a positive weight. If it does not, stop there without back-off sets. Otherwise, reduce the top-set weight once and use that same lighter weight for every back-off set. Stop back-off work when you reach the effort target or the set limit. In week four, do only the top set. Keep assistance separate from this progression.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
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