Calgary Barbell — revised sixteen-week program — complete course
Sixteen weeks of four-day lifting use recorded top-set weights for later lighter sets, with controlled lifting tempo.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 15 numbers and Catalyst works out every workout from them.
Maxes
Details
Program
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
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 |
| 13 | day 1 | day 2 | day 3 | day 4 |
| 14 | day 1 | day 2 | day 3 | day 4 |
| 15 | day 1 | day 2 | day 3 | day 4 |
| 16 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Complete the workouts in order. Later work is based on the weight you actually lifted and how hard it felt.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- Flat bench
- Parallel bars
- Pull-up bar
- Resistance bands
- Reverse hyperextension bench
- Safety squat bar
- 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 — revised sixteen-week program — complete course in Catalyst
Every set ready. Every weight right.
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