PRS — original fifteen-week intermediate peak
Fifteen weeks of four-day lifting use three five-week waves, with reviewed max estimates guiding weekly percentages.
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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 whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | S1 | S2 | S3 | S4 |
| 2 | S1 | S2 | S3 | S4 |
| 3 | S1 | S2 | S3 | S4 |
| 4 | S1 | S2 | S3 | S4 |
| 5 | S5 | S6 | S3 | S7 |
| 6 | S1 | S8 | S9 | S10 |
| 7 | S1 | S8 | S9 | S10 |
| 8 | S1 | S8 | S9 | S10 |
| 9 | S1 | S8 | S9 | S10 |
| 10 | S5 | S6 | S11 | S7 |
| 11 | S1 | S12 | S13 | S14 |
| 12 | S1 | S12 | S13 | S14 |
| 13 | S1 | S12 | S13 | S14 |
| 14 | S15 | S16 | S13 | S17 |
| 15 | S18 | S19 | S21 |
How it works
The program’s own rules, as Catalyst runs them.
Choose starting maxima before each of the three five-week blocks. Choose weekly maxima from prior or newly assessed top-set weights and RPE; the first RPE entries describe how hard you actually worked rather than setting compulsory targets. Round to five of your chosen weight units. Choose required weights and deload weights yourself. Use three-second pauses where named and choose other pauses and tempos before lifting. Choose assistance equipment and divide total sets between sides. Before using BFR options, get a complete setup and protocol from a qualified coach. In the final week, train five and three days before competition, with no third training workout. Plan meet attempts, dates and how to handle missed sessions 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
- Dumbbells
- Flat bench
- Lat pulldown 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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