Layout 1
Session 1This workout’s sets follow from your answers on the day.
Mignone Strength Twelve-Week RPE Peak
Twelve weeks of lifting use effort-rated top sets, five- and three-rep tests and a week-nine overreach before tapering.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Maxes
kg
1-rep maxkg
1-rep maxkg
1-rep maxDetails
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Mignone Strength Twelve-Week RPE Peak 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 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 3 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 4 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 5 | Layout 1 | Layout 2 | Layout 5 | Layout 6 |
| 6 | Layout 1 | Layout 2 | Layout 5 | Layout 6 |
| 7 | Layout 1 | Layout 2 | Layout 5 | Layout 6 |
| 8 | Layout 1 | Layout 2 | Layout 5 | Layout 6 |
| 9 | Layout 1 | Layout 2 | Layout 7 | Layout 6 |
| 10 | Layout 1 | Layout 2 | Layout 7 | Layout 6 |
| 11 | Layout 8 | Layout 9 | Layout 10 | |
| 12 | Layout 11 | Layout 12 | Layout 13 |
How it works
The program’s own rules, as Catalyst runs them.
Train on days one, three, four and six through week ten, then days one, three and five in week eleven and days one, two and three in week twelve. Build toward the five-rep and three-rep test goals, overreach in week nine and taper afterward. Reach the effort target on the first working set before back-offs. Use the weight you actually lifted for back-offs, repeating it or reducing it by the percentage, rounded to your chosen increment. Use the quarter reduction where called for. Do not round direct maximum percentages in week eleven. Choose assistance weights yourself and do six to eight reps where called for. Decide on any reset or later cycle yourself; tests do not change your maxima.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Lat pulldown machine
- Parallel bars
- Pull-up bar
- 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.
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