Gene Bell Twelve-Week Squat Peak

Squat once a week for twelve weeks, using rising percentages to three final singles above and below your initial max.

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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

Details

The program’s usual settings

Week by week

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

Layout 1

Session 1
  • Back squat
    1. 25×8
    2. 25×8
    3. 42.5×8
    4. 60×6
    5. 60×6
    6. 60×6
    7. 60×6
    8. 67.5×4

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 squat67.5 → 120 kg+52.5
50100150Wk 14812

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.

  • Gluteals8
  • Quadriceps8
  • Adductors8
  • Spinal erectors8

The schedule

1 workouts a week, on whichever days suit you.

WeekSession 1
1Layout 1
2Layout 1
3Layout 2
4Layout 2
5Layout 2
6Layout 2
7Layout 3
8Layout 3
9Layout 3
10Layout 3
11Layout 2
12Layout 4

How it works

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

Squat once a week for twelve weeks. Use your current pre-cycle maximum and round to your equipment increment, upward at the midpoint. Do preparation sets as well as the heavier work. The final three singles are at 95.8, 102.5 and 106.7 percent of your original maximum. Rest as needed; decide on any reset or another cycle yourself.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • 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

Run Gene Bell Twelve-Week Squat Peak in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.