Norwegian Intermediate Twelve-Week
Twelve weeks of three-day lifting use planned goal weights, changing lift setups and an explicit meet-attempt table.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 4 numbers and Catalyst works out every workout from them.
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
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 |
| 2 | Layout 1 | Layout 5 | Layout 6 |
| 3 | Layout 1 | Layout 8 | Layout 3 |
| 4 | Layout 10 | Layout 11 | Layout 12 |
| 5 | Layout 13 | Layout 14 | Layout 12 |
| 6 | Layout 16 | Layout 17 | Layout 18 |
| 7 | Layout 19 | Layout 20 | Layout 21 |
| 8 | Layout 22 | Layout 23 | Layout 24 |
| 9 | Layout 25 | Layout 26 | Layout 27 |
| 10 | Layout 28 | Layout 29 | Layout 30 |
| 11 | Layout 31 | Layout 32 | Layout 33 |
| 12 | Layout 34 | Layout 35 | Layout 36 |
How it works
The program’s own rules, as Catalyst runs them.
Choose the example goals or a complete plan tailored to you. Train Monday, Wednesday and Friday in order, then follow the meet plan. Choose raw or geared setups and prepare each workout before starting. Decide on any later cycle yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Cable stack
- Deficit platform
- Flat bench
- Elevated deadlift pulling blocks
- 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 Intermediate Twelve-Week in Catalyst
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