MEGAZORD Hybrid
Twelve weeks of five-day lifting give deadlift, heavy bench, muscle work, squat and press their own days.
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Details
The program’s usual settings
Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on Mon, Tue, Wed, Thu, Fri.
| Week | Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 |
| 2 | Layout 6 | Layout 2 | Layout 3 | Layout 4 | Layout 5 |
| 3 | Layout 6 | Layout 2 | Layout 3 | Layout 4 | Layout 5 |
| 4 | Layout 6 | Layout 2 | Layout 3 | Layout 7 | Layout 8 |
| 5 | Layout 9 | Layout 2 | Layout 3 | Layout 7 | Layout 5 |
| 6 | Layout 9 | Layout 2 | Layout 3 | Layout 7 | Layout 5 |
| 7 | Layout 9 | Layout 2 | Layout 3 | Layout 10 | Layout 5 |
| 8 | Layout 11 | Layout 2 | Layout 3 | Layout 10 | Layout 8 |
| 9 | Layout 11 | Layout 2 | Layout 3 | Layout 10 | Layout 5 |
| 10 | Layout 12 | Layout 2 | Layout 3 | Layout 13 | Layout 5 |
| 11 | Layout 14 | Layout 2 | Layout 3 | Layout 15 | Layout 5 |
| 12 | Layout 16 | Layout 2 | Layout 3 | Layout 17 | Layout 18 |
How it works
The program’s own rules, as Catalyst runs them.
Train deadlift on Monday, heavy bench on Tuesday, hypertrophy on Wednesday, squat on Thursday and overhead press with light bench on Friday for twelve weeks. Start the desired deadlift maximum five percent above your current maximum, rounded to your chosen increment. Round overhead-press percentage weights downward before adding fixed weight increments in later waves; its final test targets a five-percent increase, followed by back-offs at eighty percent of that planned goal. Tests do not change the maxima used for this cycle. Keep the superset counts, and plan sets and reps for pull-up, chin-up and abdominal pairings where needed. Choose accessory weights and weekly increases yourself. Keep the speed-pull rests and finish after twelve weeks.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Flat bench
- Glute-ham developer
- Lat pulldown machine
- Parallel bars
- Pull-up bar
- Shoulder press machine
- Squat rack
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