DUP Percentage — TSA Four-Week Edition
Four weeks of six-day powerlifting mix daily rep targets, percentage loads and effort ratings.
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Details
The program’s usual settings
Maxes
Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
6 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| 2 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| 3 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| 4 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
How it works
The program’s own rules, as Catalyst runs them.
Train six workouts a week in order for four weeks. Keep squat, bench and deadlift maxima fixed and round percentages to your chosen equipment increment. Match the effort targets as well as the percentage weights; AMRAP sets start with a four-rep target. Choose equipment for bent rows, weighted abs and curls before starting. Pause paused squats, use a high-bar position for high-bar squats, a medium grip for medium-grip bench and your competition setups for competition lifts. Before starting suspended-kettlebell bench work, choose the attachment and decide whether the kettlebell weight is included in the bench percentage. Finish after four weeks.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Flat bench
- Kettlebells
- Pull-up bar
- Squat rack
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