BaseFirst 1
MondayThis workout’s sets follow from your answers on the day.
70s Powerlifter — eighteen-week cycle
Eighteen weeks of four-day lifting add sets within three-week waves, moving from high-rep base work to heavier peaking.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Details
The program’s usual settings
Maxes
kg
1-rep maxkg
1-rep maxkg
1-rep maxkg
1-rep maxWeek by week
Every workout, as Catalyst would give it to you.
70s Powerlifter — eighteen-week cycle asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on Mon, Tue, Thu, Fri.
| Week | Mon | Tue | Thu | Fri |
|---|---|---|---|---|
| 1 | BaseFirst 1 | BaseFirst 2 | BaseFirst 3 | BaseFirst 4 |
| 2 | BaseLater 1 | BaseLater 2 | BaseLater 3 | BaseLater 4 |
| 3 | BaseLater 1 | BaseLater 2 | BaseLater 3 | BaseLater 4 |
| 4 | BaseFirst 1 | BaseFirst 2 | BaseFirst 3 | BaseFirst 4 |
| 5 | BaseLater 1 | BaseLater 2 | BaseLater 3 | BaseLater 4 |
| 6 | BaseLater 1 | BaseLater 2 | BaseLater 3 | BaseLater 4 |
| 7 | BaseFirst 1 | BaseFirst 2 | BaseFirst 3 | BaseFirst 4 |
| 8 | BaseLater 1 | BaseLater 2 | BaseLater 3 | BaseLater 4 |
| 9 | BaseLater 1 | BaseLater 2 | BaseLater 3 | BaseLater 4 |
| 10 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
| 11 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
| 12 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
| 13 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
| 14 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
| 15 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
| 16 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
| 17 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
| 18 | Peak 1 | Peak 2 | Peak 3 | Peak 4 |
How it works
The program’s own rules, as Catalyst runs them.
Keep your starting lift maxima for all eighteen weeks. In Base work, choose each set’s percentage within its range and do not lower weights within a three-week wave. Stay at least three reps short of failure; reduce a weight if it is too heavy. Begin each variation wave at effort six to seven, then keep or increase the weight. Reduce Peak variation weights when needed. Choose equipment for assistance and decide how to divide lunge, side-bend and row reps between sides, without adding sets. Use the wide stance or grip, pauses and V-handle close pulldown where called for. Choose your Kroc-row technique and rollout support equipment before lifting. Plan deloads, substitutions, further max attempts and what follows the cycle yourself. Base workouts have three, four or five working sets.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Stable exercise box
- Cable stack
- Dumbbells
- Flat bench
- Lat pulldown machine
- Leg extension machine
- Leg press machine
- Elevated deadlift pulling blocks
- 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.
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