Hepburn Program B
Four compound-lift days build five heavy singles into eight before adding weight, or build three sets from six to eight.
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Program
Planned weights
Details
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | A | B | A | B |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Choose Power or Pump before starting and stay in that phase until you decide to change it. Train squat with bench, then deadlift with overhead press, repeating those pairings each week. Progress each lift only after completing its own work. After the top step, add your chosen five-to-ten-pound increase and restart that lift’s ladder. Keep the same step after incomplete work. Optional rows, chins and dips have no fixed sets or reps.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
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Run Hepburn Program B in Catalyst
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