Candito — nine-week advanced squat
Nine weeks of squat move from five days a week to two, then three, with two close squat variations and a final test.
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Maxes
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Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 4 | day 1 | day 2 | |||
| 5 | day 1 | day 2 | |||
| 6 | day 1 | day 2 | |||
| 7 | day 1 | day 2 | day 3 | ||
| 8 | day 1 | day 2 | day 3 | ||
| 9 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Train five workouts a week in weeks one through three, two a week in weeks four through six and three a week in weeks seven through nine. Choose dates and recovery gaps before starting. Pick two competition-style squat variations and keep assistance exercises consistent. In week one, train one variation on each successive day; the last day provides the paused-triple checkpoint if you chose a paused variation. Otherwise, assess a separate paused triple and decide how to use its result. A qualifying paused triple strictly below eighty percent or above eighty-seven-and-a-half percent changes the next paused-triple weight to eighty-two-and-a-half or eighty-five percent of the weight you lifted, respectively. At the true five-rep checkpoint, change your goal only when the weight is strictly below eighty-five percent or above ninety percent of the original goal; divide the weight you lifted by eighty-seven-and-a-half percent to find the new goal. L, M and H are difficulty levels you choose, rather than numeric RPE. Decide optional deadlifts, beltless work, weights within ranges, substitutions for pain or soreness and any training-max reset before lifting. Finish after the final single.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Stable exercise box
- Squat rack
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