Intensity First, Then Frequency
Build heavier squat and bench work first, then add training days until daily heavy singles reach six days a week.
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Details
The program’s usual settings
Maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Complete each ramp week once on its training days, then begin the six-day Dive Straight In routine and repeat until you choose to stop. Start the weekly pattern on Monday and keep its rest days. Follow the preparation, daily minimum, daily maximum and optional work, choosing assistance exercises from the examples. Your daily minimum is eighty to ninety percent and your daily maximum is at least eighty-five percent, with no upper limit. Choose the actual working weights before starting, and decide how to handle an unsuccessful workout or a later change of maximum.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
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Run Intensity First, Then Frequency in Catalyst
Every set ready. Every weight right.
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