Brendan Tietz 7 Week Intermediate

Seven weeks of five-day lifting build sets of four, then finish with rep-out doubles and singles.

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Week by week

Every workout, as Catalyst would give it to you.

Layout 1

Monday

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

Brendan Tietz 7 Week Intermediate asks you questions before this workout, so its sets follow from your answers on the day.

The schedule

5 workouts a week, on Mon, Tue, Wed, Fri, Sat.

WeekMonTueWedFriSat
1Layout 1Layout 2Layout 3Layout 4Layout 5
2Layout 1Layout 2Layout 3Layout 4Layout 5
3Layout 1Layout 2Layout 3Layout 4Layout 5
4Layout 1Layout 2Layout 3Layout 4Layout 5
5Layout 1Layout 2Layout 3Layout 4Layout 5
6Layout 1Layout 2Layout 3Layout 4Layout 5
7Layout 1Layout 2Layout 3Layout 4Layout 5

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. Repeat week one in week four, or take the six-week route by skipping that transition week. Plan the push-muscle assistance for day six yourself.

What you need

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

  • Barbell
  • Cable stack
  • Dumbbells
  • Flat bench
  • 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.

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Every workout ready. Every target clear.

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