Norwegian Four-Day Frode E. Haugen
Eleven weeks of four-day powerlifting use goal-max percentages with varied squat, bench and deadlift setups.
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Maxes
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
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 5 | Layout 3 | Layout 4 |
| 3 | Layout 1 | Layout 5 | Layout 3 | Layout 6 |
| 4 | Layout 1 | Layout 5 | Layout 3 | Layout 6 |
| 5 | Layout 1 | Layout 5 | Layout 3 | Layout 4 |
| 6 | Layout 1 | Layout 5 | Layout 3 | Layout 6 |
| 7 | Layout 1 | Layout 5 | Layout 3 | Layout 4 |
| 8 | Layout 1 | Layout 5 | Layout 3 | Layout 7 |
| 9 | Layout 1 | Layout 5 | Layout 3 | Layout 7 |
| 10 | Layout 1 | Layout 5 | Layout 3 | Layout 7 |
| 11 | Layout 1 | Layout 5 | Layout 3 | Layout 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train on Monday, Tuesday, Thursday and Friday in order. Choose conservative goals and use the kilogram weight increments. Choose each movement setup and any unspecified assistance before starting. Decide on another cycle afterward.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Back extension bench
- Barbell
- Board press block
- Cable stack
- Deficit platform
- Dumbbells
- Flat bench
- 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.
Run Norwegian Four-Day Frode E. Haugen in Catalyst
Every set ready. Every weight right.
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