PRS — fifteen-week intermediate meet peak — complete course
Fifteen weeks of four-day lifting use top-set weights for lighter work, ending with a meet taper in the third phase.
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Program
Week by week
Every workout, as Catalyst would give it to you.
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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 the workouts in order, completing top sets before using the weights you actually lifted for lighter work. Use the pound weights and round to 5 lb. Keep tempos, pauses, Larsen setup and assistance choices. When bench reaches its stopping effort, reduce the weight once and complete four working sets in total. In the final week, train Monday and Wednesday, rest Friday and compete Saturday. Plan all attempts with your coach.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Lat pulldown machine
- Squat rack
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