Blaine Sumner High Frequency — Frequency Freak

Twelve weeks of frequent squat, bench and deadlift work, cutting four weekly visits to three for the final two weeks.

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Your numbers

Enter these 3 numbers and Catalyst works out every workout from them.

Planned weights

kg
kg
kg

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
1Layout 1Layout 2Layout 3Layout 4
2Layout 1Layout 2Layout 3Layout 5
3Layout 1Layout 2Layout 3Layout 5
4Layout 1Layout 2Layout 3Layout 5
5Layout 1Layout 2Layout 3Layout 5
6Layout 1Layout 2Layout 3Layout 5
7Layout 1Layout 2Layout 3Layout 5
8Layout 1Layout 2Layout 3Layout 5
9Layout 1Layout 2Layout 3Layout 5
10Layout 1Layout 2Layout 3Layout 5
11Layout 6Layout 7Layout 8
12Layout 6Layout 7Layout 8

How it works

The program’s own rules, as Catalyst runs them.

Train four times a week through week ten, then three times a week in the final two weeks. Keep your starting training maxima throughout. Choose sleeves or wraps for raw squats and keep that setup. Use the difficulty and reps-left-in-the-tank estimates to guide your percentages; they do not add another progression rule.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • 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.

Find your program

Run Blaine Sumner High Frequency — Frequency Freak in Catalyst

Every set ready. Every weight right.

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