Brad Arbic seventeen-week powerlifting peak
Seventeen weeks of four lifting days move from high reps to a meet peak, easing off every fourth week.
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Maxes
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
For seventeen weeks, squat on Monday, bench on Wednesday, deadlift on Friday and do lighter bench work on Saturday. Deload in weeks 4, 8, 12 and 16, choosing reduced work and longer rest before those workouts. Choose assistance exercises for each required movement before training; you can replace the examples. Saturday assistance is optional according to your recovery. In week 17, choose one test single for each lift. Begin the next block after a full deload week.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- Lat pulldown machine
- Leg extension machine
- Leg press machine
- Lying leg curl machine
- Squat rack
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