Week 1, day 1
Session 1- Back squat0 kg3 × 1, 4 × 4
- Paused barbell bench press0 kg3 × 1, 5 × 3
- Chest-level pin bench press0 kg4 × 4
Barbell Medicine advanced fast peak
Two four-day lifting weeks and two taper workouts prepare you for a meet when strength returns quickly after rest.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Week 1, day 2
Session 2- Conventional deadlift0 kg3 × 1, 3 × 4
- Close-grip bench press0 kg2 × 1, 4 × 3
- Back squat0 kg3 × 6
Week 1, day 3
Session 3- Paused back squat0 kg3 × 1, 3 × 3
- Two-count paused bench press0 kg3 × 1, 3 × 3
- Barbell overhead press0 kg4 × 6
Week 1, day 4
Session 4- Deficit conventional deadlift0 kg3 × 1, 3 × 3
- Two-count paused bench press0 kg3 × 1, 4 × 3
- Barbell Romanian deadlift0 kg4 × 6
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 3 weeks, if every set is done as written.
The weights in this program stay where they start.
A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 32 | 0 |
| Pectorals | 31 | 0 |
| Hamstrings | 16 | 0 |
| Quadriceps | 16 | 0 |
| Triceps | 4 | 31 |
| Deltoids | 4 | 0 |
| Serratus anterior | 0 | 35 |
| Spinal erectors | 0 | 32 |
| Anterior deltoids | 0 | 31 |
| Adductors | 0 | 16 |
| Upper trapezius | 0 | 4 |
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 |
How it works
The program’s own rules, as Catalyst runs them.
Train four workouts in order in each of the first two weeks, then two taper workouts. Arrange those dates before your meet. Choose all lifting weights yourself and finish after the second taper workout. For strengthlifting, choose the press substitutions before starting; you may use close-grip incline bench or a wider-grip press. Plan any weight increases, changes to workout dates or competition attempts yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Deficit platform
- Flat bench
- 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 Barbell Medicine advanced fast peak in Catalyst
Every set ready. Every weight right.
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