Askold Surovetsky PT-8
Eight weeks alternate squat and deadlift across three days, using light, medium and heavy percentage work.
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Maxes
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | Medium | Light | HeavyEarly |
| 2 | Medium | Light | HeavyEarly |
| 3 | Medium | Light | HeavyMiddle |
| 4 | Medium | Light | HeavyMiddle |
| 5 | Medium | Light | HeavyMiddle |
| 6 | Medium | Light | HeavyMiddle |
| 7 | Medium | Light | Maximum |
| 8 | Medium | Light | Maximum |
How it works
The program’s own rules, as Catalyst runs them.
Train squat and deadlift for eight weeks. In odd weeks, squat in the first and third workouts and deadlift in the middle workout; reverse them in even weeks. Use an everyday maximum single for each lift and choose a positive weight increment your equipment allows, commonly two-and-a-half or five kilograms. Round percentage weights to that increment, upward at the midpoint. After the warm-up progression, choose a maximum squat single at the end of Week7 and a maximum deadlift single at the end of Week8. Bench Systems1 and2 are separate programs.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Squat rack
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