Inverted Juggernaut + 5/3/1 Alternate — Workbook Edition
Sixteen weeks start with five, three and single-rep waves, then short-set volume, using rep-out results to raise maxes.
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Details
Training maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on Mon, Wed, Fri, Sat.
| Week | Mon | Wed | Fri | Sat |
|---|---|---|---|---|
| 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 on Monday, Wednesday, Friday and Saturday for sixteen weeks, keeping the recovery gaps if you move the weekly pattern. Each four-week wave has accumulation, intensification, realization and deload. Do five-three-one before its paired Juggernaut lift. Choose starting training maxima and weight increases, keeping the two methods’ maxima separate. Juggernaut maxima change after deload according to realization reps. Keep each weight’s upward or nearest-increment rounding and any use of an earlier maximum. Optional supplements have four sets of ten, eight and six in the first three phases, and none in deload. Choose equipment and weights; for the Romanian-deadlift example, use a snatch grip and choose its width. 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
- Flat bench
- Squat rack
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