Brian Alsruhe twelve-week mass building

Twelve weeks of four lifting days combine rep-out top sets, lighter technique work and assistance to build muscle.

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Your numbers

Enter these 8 numbers and Catalyst works out every workout from them.

Maxes

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Details

The program’s usual settings

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

How it works

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

Train four days a week for twelve weeks, using separate maxima for all eight lifts. Finish each main lift by reaching at least the minimum reps on its AMRAP set, then do the technique work. Choose assistance exercises, sets and reps before starting.

What you need

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

  • Adjustable bench
  • Barbell
  • Flat bench
  • Safety squat bar
  • Squat rack
  • Strongman log

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 Brian Alsruhe twelve-week mass building in Catalyst

Every set ready. Every weight right.

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