Drop Bear intermediate thirteen-week cycle

Thirteen weeks of three-day powerlifting use percentage waves, paused bench work and a final taper.

By Janusz Kania / coach.janusz

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Maxes

kg
1-rep max
kg
1-rep max
kg
1-rep max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Workout 1

Session 1
  • Back squat72.5 kg
    7 × 3
  • Conventional deadlift87.5 kg
    8 × 4
  • Close-grip bench press52.5 kg
    4 × 7
  • Barbell row
    3 × 10
  • Barbell overhead press
    3 × 10
  • Barbell biceps curl
    3 × 20
  • Cable face pull
    3 × 20

Workout 2

Session 2
  • Incline barbell bench press50 kg
    4 × 6
  • Barbell bench press57.5 kg
    6 × 4
  • Pull-up
    4 × 8
  • Glute-ham raise
    5 × 8
  • Floor crunch
    4 × 10
  • Cable face pull
    4 × 10

Workout 3

Session 3
  • High-bar back squat62.5 kg
    3 × 9
  • Barbell split squat
    3 × 10
  • Barbell row
    4 × 10
  • Barbell biceps curl
    4 × 20
  • Cable face pull
    4 × 20

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.

Back squat72.5 → 102.5 kg+30
6080100Wk 14812
Conventional deadlift87.5 → 130 kg+42.5
75100125Wk 14812
Close-grip bench press52.5 → 62.5 kg+10
506070Wk 148
Incline barbell bench press50 → 62.5 kg+12.5
506070Wk 146
Barbell bench press57.5 → 77.5 kg+20
506070Wk 14812
High-bar back squat62.5 → 72.5 kg+10
607080Wk 147

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Latissimus dorsi22
  • Gluteals21
  • Scapular retractors18 + 4
  • Pectorals14
  • Hamstrings13 + 3
  • Quadriceps13
  • Biceps7 + 22
  • Brachialis7
  • Abdominals4
  • Triceps3 + 14
  • Deltoids3
  • Spinal erectors27
  • Posterior deltoids18
  • Serratus anterior17
  • Anterior deltoids14
  • Adductors13
  • Forearms11
  • Brachioradialis7
  • Gastrocnemius5
  • Gluteus maximus5
  • Hip flexors4
  • Obliques4
  • Calf muscles3
  • Upper trapezius3

The schedule

3 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3
1123
2456
3789
4101112
5131415
6161718
7192021
8222324
9252627
10282930
11313233
12343536
133738

How it works

The program’s own rules, as Catalyst runs them.

Pause every barbell bench press and bench variation, choosing the pause length. Choose accessory weights for your needs and equipment, with around thirty to ninety seconds of rest. A belt is optional, especially for heavier squats and deadlifts. You can adapt the curl, face-pull, split-squat and abdominal examples. Decide how to divide one-sided reps between sides without doubling the total. Optional bodybuilding on day six is limited to twenty work sets and ends after week seven. Optional intervals belong to the first six weeks; walking may continue. Keep these extras separate from the required workouts. After week thirteen, plan a meet or test, choosing attempts beforehand, then use the results to choose future maxima 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
  • Flat bench
  • Glute-ham developer
  • Pull-up 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.

Find your program

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