nSuns CAP3 — three-week cyclical AMRAP
Three-week cycles of six lifting days use six-, four- or two-rep tests to set the next training maxes.
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Training maxes
Details
The program’s usual settings
Previous estimated maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
6 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 | Layout 6 |
| 2 | Layout 7 | Layout 8 | Layout 9 | Layout 10 | Layout 11 | Layout 12 |
| 3 | Layout 13 | Layout 14 | Layout 15 | Layout 16 | Layout 17 | Layout 18 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Repeat weeks 1, 2 and 3 in order, keeping the rest days before major tests. Choose one 6+, 4+ or 2+ test for each major lift each cycle. A new estimated maximum replaces that lift’s training maximum, rounded upward; reaching the minimum without a new estimate adds 2.5 kg or 5 lb. After a major test below its minimum, choose a lower training maximum for the next cycle. For sets aimed at beating your best reps at a weight, compare against your previous best at that weight. A new rep best updates the estimated maximum; completing a cycle without one adds 2.5 kg or 5 lb. If required work fails, choose a reduction of around 5–10% for the next cycle, excluding omitted optional sets and the final short EMOM attempt from this decision. Deload after a cycle if needed, choosing and following a deload and recovery plan before deciding you are ready to resume.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Flat bench
- Squat rack
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