Inverted Juggernaut — Workbook Edition

Sixteen weeks split high-rep work into more short sets, with rep-out tests setting new training maxes every four weeks.

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Your numbers

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Details

Barbell bench press increase

Back squat increase

Barbell overhead press increase

Conventional deadlift increase

Smallest weight jump

Training maxes

Barbell bench press

Back squat

Barbell overhead press

Conventional deadlift

Program

Three-rep wave increment reference

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

4 workouts a week, on whichever days suit you.

Week	Session 1	Session 2	Session 3	Session 4
1	1	2	3	4
2	5	6	7	8
3	9	10	11	12
4	13	14	15	16
5	17	18	19	20
6	21	22	23	24
7	25	26	27	28
8	29	30	31	32
9	33	34	35	36
10	37	38	39	40
11	41	42	43	44
12	45	46	47	48
13	49	50	51	52
14	53	54	55	56
15	57	58	59	60
16	61	62	63	64

How it works

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

Train bench, squat, overhead press and deadlift once a week each, in that order, for sixteen weeks. Each four-week wave has accumulation, intensification, realization and deload. Start with a training maximum around ninety percent of your true maximum, choosing the progression increase before starting. Round weights upward to your chosen increment. In accumulation, leave around two to three reps in reserve; in intensification, leave one to two. Complete the realization preparation sets before the final AMRAP. Deload with your current maximum, then use the performance-adjusted maximum in the next wave. Finish after the final deload and plan assistance or another cycle yourself.

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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Week	Session 1	Session 2	Session 3	Session 4
1	1	2	3	4
2	5	6	7	8
3	9	10	11	12
4	13	14	15	16
5	17	18	19	20
6	21	22	23	24
7	25	26	27	28
8	29	30	31	32
9	33	34	35	36
10	37	38	39	40
11	41	42	43	44
12	45	46	47	48
13	49	50	51	52
14	53	54	55	56
15	57	58	59	60
16	61	62	63	64

Week	Session 1	Session 2	Session 3	Session 4
1	1	2	3	4
2	5	6	7	8
3	9	10	11	12
4	13	14	15	16
5	17	18	19	20
6	21	22	23	24
7	25	26	27	28
8	29	30	31	32
9	33	34	35	36
10	37	38	39	40
11	41	42	43	44
12	45	46	47	48
13	49	50	51	52
14	53	54	55	56
15	57	58	59	60
16	61	62	63	64

Week	Session 1	Session 2	Session 3	Session 4
1	1	2	3	4
2	5	6	7	8
3	9	10	11	12
4	13	14	15	16
5	17	18	19	20
6	21	22	23	24
7	25	26	27	28
8	29	30	31	32
9	33	34	35	36
10	37	38	39	40
11	41	42	43	44
12	45	46	47	48
13	49	50	51	52
14	53	54	55	56
15	57	58	59	60
16	61	62	63	64