Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
Parakonan — six-week high-frequency conjugate template — complete course
Six weeks of four-day lifting use changing heavy exercises and lighter work calculated from recorded top sets.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Parakonan — six-week high-frequency conjugate template — complete course asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Complete the workouts in order. Later work is based on the weight you actually lifted and how hard it felt. Choose the weight for the marked set in week five yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Board press block
- Cable stack
- Deficit platform
- Dumbbells
- EZ curl bar
- Flat bench
- Leg press machine
- Lying leg curl machine
- Pull-up bar
- 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 Parakonan — six-week high-frequency conjugate template — complete course in Catalyst
Every set ready. Every weight right.
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