Cast Iron Strength — creator twelve-week total builder
Twelve weeks of four lifting days build squat, bench and deadlift volume before reducing work for a peak.
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Maxes
Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | S1 | S2 | S1 | S2 |
| 2 | S1 | S2 | S1 | S2 |
| 3 | S1 | S2 | S1 | S3 |
| 4 | S4 | S2 | S4 | S2 |
| 5 | S4 | S5 | S4 | S5 |
| 6 | S4 | S6 | S4 | S7 |
| 7 | S8 | S9 | S8 | S9 |
| 8 | S8 | S2 | S8 | S2 |
| 9 | S8 | S2 | S8 | S2 |
| 10 | S8 | S2 | S8 | S3 |
| 11 | S8 | S10 | S8 | S10 |
| 12 | S8 | S6 | S11 | S6 |
How it works
The program’s own rules, as Catalyst runs them.
Train four lifting workouts a week in order. Divide each lift’s weekly sets equally between its workouts, putting an extra set in the first workout when the total is odd; put the final week’s sole squat workout on the first squat day. Do the deadlift double on the first pulling day and its separate rep-out on the second, leaving one rep in reserve. Between the second and third lifting workouts, take a pool or easy-cardio recovery day of a duration you choose. Deload in week seven. Before week eleven, choose the bench-single count and weights and the back-off sets, reps and weights. Choose assistance percentage references, equipment, variations and short rest periods before lifting. Consider a predicted deadlift maximum only when planning a later cycle. Do not repeat immediately: recover in Week thirteen and train lighter for four to six weeks afterward.
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?
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