Eight-Week Powerbuilding DUP v5
Eight weeks of six-day lifting build volume, move to heavier fives and taper for a powerlifting meet.
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Every workout, as Catalyst would give it to you.
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The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 | Layout 6 |
| 2 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 7 | Layout 8 |
| 3 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 7 | Layout 8 |
| 4 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 7 | Layout 8 |
| 5 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 9 | Layout 10 |
| 6 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 9 | Layout 10 |
| 7 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 9 | Layout 10 |
| 8 | DeloadLower | Layout 12 | DeloadLower | Layout 14 | DeloadLower | Layout 16 |
How it works
The program’s own rules, as Catalyst runs them.
Keep all main work. You may omit assistance, replace it with compatible exercises or change its sets and reps before lifting. Rows may replace weighted pull-ups; use added weight if you choose weighted pull-ups. Choose assistance weights yourself. For core work, choose three sets of five or three sets of twelve, not both, and settle the movement, side counting and weight arrangement beforehand. After high-intensity week six, you may test a new maximum before deloading; plan attempts and any maximum change yourself. Recover on Sunday and finish after the deload Saturday.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Abdominal wheel
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Pull-up bar
- Squat rack
- Standing calf machine
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.
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