Original Cowboy Method
Thirteen weeks of squat three times a week pair back-squat volume, front squats and Friday rep-max attempts.
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Maxes
Goal weights
Week by week
Every workout, as Catalyst would give it to you.
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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 4 | Layout 2 | Layout 5 |
| 3 | Layout 6 | Layout 2 | Layout 7 |
| 4 | Layout 8 | Layout 9 | Layout 10 |
| 5 | Layout 11 | Layout 12 | Layout 5 |
| 6 | Layout 13 | Layout 12 | Layout 7 |
| 7 | Layout 14 | Layout 12 | Layout 15 |
| 8 | Layout 8 | Layout 9 | Layout 16 |
| 9 | Layout 4 | Layout 9 | Layout 7 |
| 10 | Layout 6 | Layout 9 | Layout 15 |
| 11 | Layout 17 | Layout 9 | Layout 18 |
| 12 | Layout 8 | Layout 9 | Layout 19 |
| 13 | Layout 20 | Layout 21 | Layout 22 |
How it works
The program’s own rules, as Catalyst runs them.
Train the thirteen-week squat cycle in order. Monday develops back-squat volume and Wednesday uses front squats. On Friday rep-max days, choose attempts beforehand and stop when you cannot complete the rep target. Keep the rest ranges. On deload Fridays, do ten-second walkouts based on your goal squat maximum. In the final week, test front squat, rest in the middle workout, then test back squat.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Squat rack
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