PHATburn Powerbuilding

Four weeks of six-day lifting pair three strength days of rep ladders with three muscle-building days.

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Week by week

Every workout, as Catalyst would give it to you.

Layout 1

Session 1
  • Conventional deadlift
    2 × 3, 6 × 2
  • Barbell row
    2 × 3, 6 × 2
  • Conventional deadlift
    3 × 6
  • Barbell row
    3 × 6
  • Wide-grip pull-up
    3 × 10
  • Barbell shrug
    3 × 10
  • Yates barbell row
    3 × 10
  • Pull-up
    2 × 15
  • T-bar row
    2 × 15
  • Band pull-apart
    2 × 15

Layout 2

Session 2
  • Barbell bench press
    2 × 3, 6 × 2
  • Barbell overhead press
    2 × 3, 6 × 2
  • Barbell bench press
    3 × 6
  • Barbell overhead press
    3 × 6
  • Incline barbell bench press
    3 × 10
  • Barbell biceps curl
    3 × 10
  • Incline dumbbell bench press
    3 × 10
  • Cable face pull
    2 × 15
  • Dumbbell biceps curl
    2 × 15
  • Dumbbell rear delt fly
    2 × 15

Layout 3

Session 3
  • Front squat
    2 × 3, 6 × 2
  • High-bar back squat
    2 × 3, 6 × 2
  • Front squat
    3 × 6
  • High-bar back squat
    3 × 6
  • Barbell Romanian deadlift
    3 × 10
  • Ab-wheel rollout
    3 × 10
  • Machine leg extension
    3 × 10
  • Lying leg curl
    2 × 15
  • Hanging straight-leg raise
    2 × 15
  • Standing bodyweight calf raise
    2 × 15

Layout 4

Session 4
  • Barbell row
    11 × 3
  • Behind-neck barbell press
    3 × 8–12
  • Wide-grip pull-up
    3 × 8–12
  • Dumbbell rear delt fly
    3 × 12–15
  • T-bar row
    3 × 12–15
  • Dumbbell front raise
    3 × 12–15
  • Pull-up
    3 × 12–15
  • Barbell shrug
    3 × 12–20
  • Seated cable row
    3 × 12–20
  • Lat pulldown
    3 × 20–30
  • Band pull-apart
    3 × 30–50

Layout 5

Session 5
  • High-bar back squat
    1 × 1, 10 × 3
  • Front squat
    3 × 8–12
  • Barbell Romanian deadlift
    3 × 8–12
  • Machine hack squat
    3 × 12–15
  • Lying leg curl
    3 × 12–15
  • Standing bodyweight calf raise
    3 × 12–15
  • Machine leg extension
    3 × 12–15
  • Ab-wheel rollout
    2 × 12–20
  • Lying leg curl
    2 × 12–20
  • Hanging straight-leg raise
    3 × 20–30
  • Machine leg extension
    3 × 20–30

Layout 6

Session 6
  • Barbell bench press
    1 × 1, 10 × 3
  • Incline barbell bench press
    3 × 8–12
  • Two-arm dumbbell row
    3 × 8–12
  • Barbell overhead press
    3 × 8–12
  • Barbell biceps curl
    3 × 8–12
  • Incline dumbbell bench press
    3 × 12–15
  • Barbell biceps curl
    3 × 12–20
  • Barbell bench press
    3 × 12–20
  • Cable face pull
    3 × 12–20
  • Band chest fly
    3 × 20–30
  • Band triceps pressdown
    3 × 20–30

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals56
  • Latissimus dorsi55
  • Quadriceps48
  • Scapular retractors41 + 19
  • Pectorals37
  • Hamstrings24
  • Triceps20 + 37
  • Deltoids17
  • Biceps11 + 55
  • Brachialis11
  • Upper trapezius6 + 17
  • Posterior deltoids5 + 41
  • Abdominals5
  • Spinal erectors61
  • Serratus anterior54
  • Anterior deltoids40
  • Adductors39
  • Forearms31
  • Hip flexors14
  • Brachioradialis11
  • Calf muscles7
  • Levator scapulae6
  • Obliques5

The schedule

6 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4Session 5Session 6
1Layout 1Layout 2Layout 3Layout 4Layout 5Layout 6
2Layout 1Layout 2Layout 3Layout 4Layout 5Layout 6
3Layout 1Layout 2Layout 3Layout 4Layout 5Layout 6
4Layout 1Layout 2Layout 3Layout 4Layout 5Layout 6

How it works

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

Train the three strength and three hypertrophy days in order, keeping day four for rest. Choose weights for each movement and follow the four-week strength rep progressions. Keep the paired-work rests, the five-minute gap before the pump block and speed-set rest periods. Use a snatch-width grip for behind-neck pressing, a parallel grip for pull-ups and elbows out for dumbbell rear-delt rows. Choose calf-raise weight and support beforehand; body-weight calf raises are one option.

What you need

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

  • Abdominal wheel
  • Adjustable bench
  • Barbell
  • Cable stack
  • Dumbbells
  • Flat bench
  • Hack squat machine
  • Landmine station
  • Lat pulldown machine
  • Leg extension machine
  • Lying leg curl machine
  • Pull-up bar
  • 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

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Every workout ready. Every target clear.

Join the waitlist and we’ll email you the day Catalyst launches.