Brian Alsruhe conjugate — retained twelve-week edition

Twelve available weeks of four-day lifting pair heavy top sets with fast band or chain work and giant sets.

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Your numbers

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Program

Achieved max-effort lower-body load and confirm it before dependent volume

Achieved max-effort upper-body load and confirm it before dependent volume

Barbell bench press

Bp maximum for dynamic work

Conventional deadlift

Dl maximum for dynamic work

Barbell overhead press

Ohp maximum for dynamic work

Back squat

Sq maximum for dynamic work

Week by week

Every workout, as Catalyst would give it to you.

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The schedule

4 workouts a week, on whichever days suit you.

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

How it works

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

Train the twelve-week schedule. Choose the max-effort movement, then use the weight you reach on its top set to guide the volume work. Use bands or chains and start dynamic work each minute as directed. Set up the giant sets, ninety-second rests and assistance with your coach before lifting.

What you need

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

Barbell
Flat bench
Squat rack

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Run Brian Alsruhe conjugate — retained twelve-week edition in Catalyst

Every set ready. Every weight right.

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