Building the Monolith
Six weeks of three full-body days combine main-lift fives with large chin-up, dip and shrug totals.
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Training maxes
Details
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | Monday | Wednesday | Friday |
| 2 | Monday | Wednesday | Friday |
| 3 | Monday | Wednesday | Friday |
| 4 | Monday | Wednesday | Friday |
| 5 | Monday | Wednesday | Friday |
| 6 | Monday | Wednesday | Friday |
How it works
The program’s own rules, as Catalyst runs them.
For this six-week block, choose conservative training maxima; around eighty-five percent of a true maximum is a guide. Decide how to adjust them after week three. Split assistance totals into sets of at least one rep, never exceeding the reps still needed, and choose a dip total between one hundred and two hundred. Choose assistance equipment and weights; cable face pulls, barbell curls and barbell shrugs are examples you can change. Decide how to divide dumbbell-row reps between sides without doubling the total. Manage conditioning, food, sleep and stretching yourself. Decide on any failure reset, extra deload or repeat cycle 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
- Parallel bars
- Pull-up bar
- Squat rack
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