PRS Fifteen-Week Intermediate2021 — Repeat Block3
Fifteen weeks of four-day lifting use effort targets and lighter follow-up sets, preparing to repeat the cycle.
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Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on Mon, Wed, Fri, Sat.
| Week | Mon | Wed | Fri | Sat |
|---|---|---|---|---|
| 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 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
| 11 | day 1 | day 2 | day 3 | day 4 |
| 12 | day 1 | day 2 | day 3 | day 4 |
| 13 | day 1 | day 2 | day 3 | day 4 |
| 14 | day 1 | day 2 | day 3 | day 4 |
| 15 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train three five-week blocks on Monday, Wednesday, Friday and Saturday, choosing any move to a different split beforehand. Keep pound-based weight calculations on five-pound steps, even when using kilograms to track weights. Base work on planned weights where called for; after a top set chosen by effort, base later work on the weight you actually lifted. Choose any unspecified weight or stopping effort before training. Reach the initial effort target without applying it to later sets that have none. Keep the fourth tempo hold at zero when none is given. Choose each exercise’s setup and how its weight is counted. Estimated maxima do not change your training maxima. Finish after fifteen weeks and decide yourself whether to run another cycle.
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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