Modified Cowboy Method

Fourteen weeks of three-day lifting extend high-volume squat waves to bench, front squat, press and deadlift.

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Your numbers

Enter these 5 numbers and Catalyst works out every workout from them.

Planned weights

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Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

3 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3
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How it works

The program’s own rules, as Catalyst runs them.

Train the fourteen-week bench, squat, front-squat, press and deadlift cycle in order. Keep short rests for volume work and the gradual warm-up increases on recovery days. Before rep-max and heavy work, choose weights, any unspecified set counts and an attempt plan. Round calculated weights to five of your chosen weight units. Complete the deload before the final tests.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • Squat rack

Not sure it’s the one?

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Find your program

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Every set ready. Every weight right.

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