Layout 1
Session 1No sets or timed work in this workout. Follow the notes under How it works.
Ben Pollack eight-week four-day powerbuilding outline
Eight weeks of four upper and lower days for strength and muscle; enter each workout's sets and reps before starting.
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.
Layout 2
Session 2No sets or timed work in this workout. Follow the notes under How it works.
Layout 3
Session 3No sets or timed work in this workout. Follow the notes under How it works.
Layout 4
Session 4No sets or timed work in this workout. Follow the notes under How it works.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 3 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 4 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 5 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 6 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 7 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 8 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
How it works
The program’s own rules, as Catalyst runs them.
Follow the eight-week upper/lower sequence. Get the complete workout instructions before each session.
What you need
No equipment needed.
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 Ben Pollack eight-week four-day powerbuilding outline in Catalyst
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