Workout S1
Session 1This workout’s sets follow from your answers on the day.
Calgary Barbell — original sixteen-week peak
Sixteen weeks of four-day powerlifting use percentage and effort targets, finishing with four pre-meet workouts.
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.
Calgary Barbell — original sixteen-week peak 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 | S1 | S2 | S3 | S4 |
| 2 | S1 | S2 | S3 | S5 |
| 3 | S1 | S2 | S3 | S4 |
| 4 | S1 | S2 | S3 | S4 |
| 5 | S6 | S7 | S8 | S9 |
| 6 | S6 | S7 | S8 | S9 |
| 7 | S6 | S7 | S8 | S9 |
| 8 | S6 | S7 | S8 | S9 |
| 9 | S10 | S11 | S12 | S13 |
| 10 | S10 | S11 | S12 | S13 |
| 11 | S10 | S11 | S12 | S13 |
| 12 | S14 | S15 | S16 | S17 |
| 13 | S14 | S15 | S16 | S17 |
| 14 | S14 | S15 | S16 | S17 |
| 15 | S14 | S15 | S16 | S17 |
| 16 | S18 | S19 | S20 | S21 |
How it works
The program’s own rules, as Catalyst runs them.
Train four times a week for fifteen weeks, then complete four preparation workouts five, four, three and two days before competition. Choose estimated one-rep maxima, a positive weight increment, openers and top-set weights before lifting. An F back-off reduces the top-set weight by five percent; an R back-off repeats it. Keep the three phase times, choose the final pause length and decide the timing of counted cues before lifting. Side-plank and bird-dog work is per side, while single-arm-row and rolling-plank counts are totals. Use two boards, full-depth squat pins, chest-level press pins, mini bands and the specified grip and foot positions where called for. Choose triceps and vertical-pull equipment before lifting.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Board press block
- Cable stack
- Dumbbells
- Flat bench
- Glute-ham bench
- Resistance bands
- 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 Calgary Barbell — original sixteen-week peak in Catalyst
Every workout ready. Every target clear.
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