Brazos Valley Barbell Intermediate Strength

Eight weeks of five lifting days combine percentage work with paused and slow-tempo lifts and effort targets.

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 1

Session 1

This workout’s sets follow from your answers on the day.

Brazos Valley Barbell Intermediate Strength asks you questions before this workout, so its sets follow from your answers on the day.

The schedule

5 workouts a week, on whichever days suit you.

Week	Session 1	Session 2	Session 3	Session 4	Session 5
1	Layout 1	Layout 2	Layout 3	Layout 4	Layout 5
2	Layout 1	Layout 2	Layout 3	Layout 4	Layout 5
3	Layout 1	Layout 2	Layout 3	Layout 4	Layout 5
4	Layout 1	Layout 6	Layout 3	Layout 7	Layout 8
5	Layout 9	Layout 10	Layout 11	Layout 12	Layout 13
6	Layout 9	Layout 10	Layout 11	Layout 12	Layout 13
7	Layout 9	Layout 14	Layout 11	Layout 12	Layout 13
8	Layout 9	Layout 15	Layout 11	Layout 12	Layout 16

How it works

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

Train the workouts in order. Choose equipment where a movement leaves it open. Before lifting, choose weights using the percentage or weight reduction as guidance. Follow the reps and effort targets, and review the tempo, pauses and technique with your coach. Decide your rest between sets and when to review your performance yourself.

What you need

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

Adjustable bench
Barbell
Dumbbells
Flat bench
Lat pulldown machine
Pull-up bar
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 Brazos Valley Barbell Intermediate Strength in Catalyst

Every workout ready. Every target clear.

Join the waitlist and we’ll email you the day Catalyst launches.