Layout 1
Session 1This workout’s sets follow from your answers on the day.
Empire Barbell Intensification Block Ii
Four weeks of four-day powerlifting build sets of five, then heavier fours, finishing main lifts with rep-out sets.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Empire Barbell Intensification Block Ii asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 1 | Layout 2 | Layout 5 | Layout 4 |
| 3 | Layout 1 | Layout 2 | Layout 5 | Layout 4 |
| 4 | Layout 1 | Layout 2 | Layout 5 | Layout 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train the workouts in order. Choose equipment where a movement leaves it open. Before lifting, choose weights using the percentage or weight reduction as guidance. Follow the reps and effort targets, and review the tempo, pauses and technique with your coach. Decide your rest between sets and when to review your performance yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Dumbbells
- Flat bench
- Grip thickeners
- Landmine station
- Loading chains
- Resistance bands
- Safety squat 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.
Run Empire Barbell Intensification Block Ii in Catalyst
Every workout ready. Every target clear.
Join the waitlist and we’ll email you the day Catalyst launches.