Original TPM DUP
Four-week cycles of four-day lifting mix heavy squat and bench rep-outs with three sets of twelve for assistance.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 6 numbers and Catalyst works out every workout from them.
Planned weights
Details
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 5 | Layout 6 | Layout 7 | Layout 8 |
| 3 | Layout 9 | Layout 10 | Layout 11 | Layout 12 |
| 4 | Layout 13 | Layout 14 | Layout 15 | Layout 16 |
How it works
The program’s own rules, as Catalyst runs them.
Start with a training weight equal to a two-to-five-rep maximum for each lift. Train the four weekly workouts in order, including AMRAP work on heavy squat and bench days. Choose accessory exercises and use three sets of twelve as a guide. Choose the later-week weight changes before training. After week four, choose a two-rep test, a deload with the maximum increases, or a peaking block you plan yourself. Plan test attempts and later blocks before lifting, and choose fresh training weights for a new cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- 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 Original TPM DUP in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.