Omnidroid Twelve-Week Strength Program

Twelve weeks of five-day lifting combine heavy rep-outs, partial pulls and press work, adding weight every four weeks.

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Your numbers

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

Details

kg

Smallest weight jumps

kg
kg
kg

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

5 workouts a week, on Mon, Tue, Wed, Thu, Fri.

WeekMonTueWedThuFri
1MondayTuesdayBlocksWednesdayThursdayFriday
2MondayTuesdayFloorWednesdayThursdayFriday
3MondayTuesdayBlocksWednesdayThursdayFriday
4MondayTuesdayFloorWednesdayThursdayFriday
5MondayTuesdayBlocksWednesdayThursdayFriday
6MondayTuesdayFloorWednesdayThursdayFriday
7MondayTuesdayBlocksWednesdayThursdayFriday
8MondayTuesdayFloorWednesdayThursdayFriday
9MondayTuesdayBlocksWednesdayThursdayFriday
10MondayTuesdayFloorWednesdayThursdayFriday
11MondayTuesdayBlocksWednesdayThursdayFriday
12TestMondayTestTuesdayWednesdayThursdayFriday

How it works

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

Choose each lift’s maximum and planned weights separately. Round the ends of each weight range before adding two weight increments in weeks five to eight and four in weeks nine to twelve. If varying weights between sets, plan those changes before lifting. Choose rest, how to handle a miss and each weight change for reverse-band work yourself. Plan competition equipment and attempts yourself.

What you need

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

  • Barbell
  • Flat bench
  • Leg press machine
  • Parallel bars
  • Elevated deadlift pulling blocks
  • Resistance bands
  • 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.

Find your program

Run Omnidroid Twelve-Week Strength Program in Catalyst

Every set ready. Every weight right.

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