Workout S1
Session 1This workout’s sets follow from your answers on the day.
Prep10 — ten-week peak
Ten weeks move from five muscle-building days to three heavy days, with transition tests and a final lighter test week.
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.
Prep10 — ten-week peak asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Train ten weeks in four blocks: five weeks with five workouts each, one transition week with four, three intensity weeks with three each, then four deload and test workouts. Choose dates before starting. Keep starting maxima through the transition tests, then use the results to choose new maxima for later work. After missed reps, review the next step with your coach or workout guide. Follow assistance RPE targets without using the main lifts’ percentage weights. Choose row and shrug weights, the top pause in three-part tempos, deficit and rack heights, and face-pull equipment before lifting. Keep the other three tempo durations and the one- or three-second pauses. Divide lunge sets between sides by alternating sets without doubling the total. Plan the final maximum tests yourself; nearby opener guidance is ninety-five percent for squat, ninety-seven-and-a-half for bench and ninety-two-and-a-half for deadlift. Those openers do not add work or decide later attempts. Plan any optional week-eleven meet or test, readiness delay or further training yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Deficit platform
- Dumbbells
- Flat bench
- Lat pulldown machine
- Leg extension machine
- 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.
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