Layout 1
Session 1- Back squat90 kg5 × 2
Fred Hatfield nine-week peak
Nine weeks for one lift twice a week, pairing light doubles with heavy work and finishing at 110% of your starting max.
Not sure it’s for you? See programs like it, ranked for you →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 maxSmallest weight jumps
kg
Week by week
Every workout, as Catalyst would give it to you from the example numbers.
Layout 2
Session 2- Back squat95 kg5 × 3
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 9 weeks, if every set is done as written.
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.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 10 | 0 |
| Quadriceps | 10 | 0 |
| Adductors | 0 | 10 |
| Spinal erectors | 0 | 10 |
The schedule
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | Layout 1 | Layout 2 |
| 2 | Layout 1 | Layout 2 |
| 3 | Layout 1 | Layout 2 |
| 4 | Layout 1 | Layout 2 |
| 5 | Layout 1 | Layout 2 |
| 6 | Layout 1 | Layout 2 |
| 7 | Layout 1 | Layout 2 |
| 8 | Layout 1 | Layout 2 |
| 9 | Layout 3 | Layout 2 |
How it works
The program’s own rules, as Catalyst runs them.
Choose one competition lift for all nine weeks and keep its starting maximum fixed. Rest instead of the light workout in week nine, then take the final single at the rounded 110% projected maximum. If using this plan for several lifts, run each separately and choose their combined workout order yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
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 Fred Hatfield nine-week peak in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.