Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
Dark Horse free-template season
Nine weeks of heavy, volume and timed speed work lead to recovery and two testing weeks for the four main lifts.
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.
Dark Horse free-template season asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
| 11 | day 1 | day 2 | day 3 | day 4 |
| 12 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train nine weeks with four workouts each, followed by one recovery week and two assessment weeks. For each lift, choose a one-, three- or five-rep maximum and a variation that targets your weaknesses. Base volume weights on your actual top set, then do ten dynamic rounds starting each minute and four rounds of assistance you choose beforehand. Choose training dates, weights, band or chain tension, warm-ups and stopping limits before lifting. Plan each recovery and assessment workout yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- 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.
Run Dark Horse free-template season in Catalyst
Every workout ready. Every target clear.
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