Workout 1
Session 1This workout’s sets follow from your answers on the day.
Bromley two-wave squat program
Ten weeks of four-day lifting in two five-week waves, retesting squat, deadlift and push-press maxes between waves.
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Every workout, as Catalyst would give it to you.
Bromley two-wave squat program asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Train four times a week through two five-week waves. Use the push-press, full-depth squat and deadlift percentages, taking the final push-press and squat percentage sets for as many reps as possible. Choose the weight for each rep-max set. Re-estimate or retest all three maxima before the second wave. Alternate paired movements within each round. Choose band or chain tension as well as the weight on the bar, and settle any other training choices before the workout. Move to the next phase after the final workout in the current one.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- EZ curl bar
- Flat bench
- Glute-ham developer
- Lat pulldown machine
- Leg press machine
- Lying leg curl machine
- Parallel bars
- Resistance bands
- Safety squat bar
- 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 Bromley two-wave squat program in Catalyst
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