Atlas Rising
Seven weeks of squat, bench and deadlift percentages, with recovery after week three and heavy singles at the end.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 7 numbers and Catalyst works out every workout from them.
Maxes
Details
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 | Layout 1 | Layout 2 | Layout 3 |
| 2 | Layout 4 | Layout 5 | Layout 6 |
| 3 | Layout 4 | Layout 7 | Layout 6 |
| 4 | Layout 8 | ||
| 5 | Layout 9 | Layout 10 | Layout 11 |
| 6 | Layout 4 | Layout 12 | Layout 6 |
| 7 | Layout 13 | Layout 14 | Layout 15 |
How it works
The program’s own rules, as Catalyst runs them.
Train on Monday, Wednesday and Friday for seven weeks, taking week four for active recovery after the first three weeks. Choose the active-recovery work yourself. Add the deadlift increases before rounding kilogram weights down to a multiple of 2.5 kg. Finish with one squat single at 105%. Choose assistance weights and how to progress them, and substitute pull-ups according to what your shoulders tolerate.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Abdominal wheel
- Back extension bench
- Barbell
- Flat bench
- Lat pulldown machine
- Pull-up bar
- Resistance bands
- 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 Atlas Rising in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.