Iron Revolution — three-day raw powerlifting
Seven weeks of three-day raw powerlifting combine percentage waves, board presses and a late heavy peak.
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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.
Keep conservative raw maxima throughout seven training weeks. After week four, move the third workout from Friday to Saturday. Use two to four boards in the first four weeks and three to five afterward, choosing their exact height. Lower early JM presses and glute-ham work for six seconds; choose how to perform the other phases. Choose the pause length for paused speed work and keep its rest range. For pull-up and chin-up totals, choose a set size of at least one rep, shorten the final set to the reps remaining and stop exactly at the total. Stop and review if repeated sets are incomplete or have zero reps, or if you reach fifty sets. For planks, choose front, left and right orientations. Use a half-kneeling landmine chop and a dumbbell for the one-hand carries on each side, settling the setup before lifting. Use rope pressdowns and barbell shoulder presses and shrugs. Week eight is for a meet or retest you plan yourself; choose attempts and how to use the result beforehand.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Board press block
- Cable stack
- Dumbbells
- Flat bench
- Glute-ham developer
- Landmine station
- Pull-up bar
- Squat rack
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