Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
Calgary Barbell — eight-week peak
Eight weeks of four-day lifting mix percentages and effort targets before a separate four-workout meet taper.
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Every workout, as Catalyst would give it to you.
Calgary Barbell — eight-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 | 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 |
How it works
The program’s own rules, as Catalyst runs them.
Train four times a week. Choose your estimated maxima and weight increments before starting, keeping each estimate until you deliberately change it. Base later back-off percentages on those estimates. F back-offs reduce the top-set weight by five percent, rounded to your increment; R back-offs repeat that weight. Follow the tempo, grip and foot positions. Place the four taper workouts five, four, three and two days before competition. Finish this preparation before planning meet attempts or another cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- 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 Calgary Barbell — eight-week peak in Catalyst
Every workout ready. Every target clear.
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