Day 1
Session 1This workout’s sets follow from your answers on the day.
Inverted Juggernaut + 5/3/1 — Displayed-Grid Review
Sixteen weeks pair many short sets with a second lift's five, three and single-rep waves, using reviewed weights.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Inverted Juggernaut + 5/3/1 — Displayed-Grid Review asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 |
| 2 | Day 1 | Day 2 | Day 3 | Day 4 |
| 3 | Day 1 | Day 2 | Day 3 | Day 4 |
| 4 | Deload 1 | Deload 2 | Deload 3 | Deload 4 |
| 5 | Day 1 | Day 2 | Day 3 | Day 4 |
| 6 | Day 1 | Day 2 | Day 3 | Day 4 |
| 7 | Day 1 | Day 2 | Day 3 | Day 4 |
| 8 | Deload 1 | Deload 2 | Deload 3 | Deload 4 |
| 9 | Day 1 | Day 2 | Day 3 | Day 4 |
| 10 | Day 1 | Day 2 | Day 3 | Day 4 |
| 11 | Day 1 | Day 2 | Day 3 | Day 4 |
| 12 | Deload 1 | Deload 2 | Deload 3 | Deload 4 |
| 13 | Day 1 | Day 2 | Day 3 | Day 4 |
| 14 | Day 1 | Day 2 | Day 3 | Day 4 |
| 15 | Day 1 | Day 2 | Day 3 | Day 4 |
| 16 | Deload 1 | Deload 2 | Deload 3 | Deload 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train four workouts a week in order for sixteen weeks. Each wave has accumulation, intensification, realization and deload. Do the Juggernaut lift, the paired five-three-one lift and assistance in order, keeping all main-lift reps and AMRAP sets. Choose starting maxima, rounding, progression and every main-set weight before training. Choose assistance exercises for the body areas being trained; use fifteen, twelve and ten reps in the first three phases, and no assistance in deload. For combined arm or quad-and-hamstring work, decide whether to divide sets between the areas or do the full work for each. Choose assistance weights yourself. Finish after the final deload.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- 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 Inverted Juggernaut + 5/3/1 — Displayed-Grid Review in Catalyst
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