Workout MainDeadlift
MondayThis workout’s sets follow from your answers on the day.
Bulgarian Method — Dive Straight In
Squat and bench six days a week with daily heavy singles and lighter doubles or triples, adding deadlift twice a week.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Maxes
kg
1-rep maxkg
1-rep maxkg
1-rep maxWeek by week
Every workout, as Catalyst would give it to you.
Bulgarian Method — Dive Straight In asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | MainDeadlift | Main | Main | MainDeadlift | Main | Main |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Train squat and bench on six consecutive days, with deadlifts on days one and four, then take day seven off. Start on Monday and repeat until you choose to stop. Choose a technically sound daily minimum between eighty and ninety percent and a daily maximum of at least eighty-five percent; ninety-five-plus is a guide, not a ceiling. Choose each optional single and back-off set yourself, taking two or three reps within the back-off range. Use your usual warm-up.
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 Bulgarian Method — Dive Straight In in Catalyst
Every set ready. Every weight right.
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