Week 1, day 1
MondayThis workout’s sets follow from your answers on the day.
Pendlay dated eight-week weightlifting peak
Eight weeks of six-day Olympic lifting combine complexes, heavy records and squat work before a competition peak.
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.
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Pendlay dated eight-week weightlifting peak asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 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 |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 6 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 7 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 8 | 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 Monday through Saturday for eight weeks. Keep each complex together at one weight without a break. Choose increasing build-up weights, separate bests for each movement and rep target, stopping points, and conservative opener and second attempts. Follow the maximum-attempt plan you choose, stopping at three misses where called for or earlier if you wish. Only a successful whole complex improves its best weight. After the power-clean and five-push-press maximum, use the weight you successfully lifted for the three back-off complexes. Choose rest, optional empty-bar work and competition plans 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.
Run Pendlay dated eight-week weightlifting peak in Catalyst
Every set ready. Every weight right.
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