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
One-rep maxes
kg
1-rep max
kg
1-rep max
kg
1-rep max
kg
1-rep max
Week by week
Every workout, as Catalyst would give it to you from the example numbers.
Week 1, day 1
Monday
Barbell bench press
50×8
57.5×6
65×4
65×4
65×4
60×5
T-bar row
1 × 8–10
Barbell bench press57.5 kg
1 × 6
T-bar row
1 × 8–10
Barbell bench press52.5 kg
1 × 7
T-bar row
1 × 8–10
Barbell bench press50 kg
1 × 8+
T-bar row
2 × 8–10
Barbell overhead press
25×6
30×5
35×3
35×5
Pull-up
1 × 5
Barbell overhead press35 kg
1 × 7
Pull-up
1 × 5
Barbell overhead press35 kg
1 × 4
Pull-up
1 × 5
Barbell overhead press35 kg
1 × 6
Pull-up
1 × 5
Barbell overhead press35 kg
1 × 8
Pull-up
1 × 5
Parallel-bar dip
3 × 8–12
Barbell Bradford press
3 × 8
Cable Pallof press
3 × 10–15
Barbell biceps curl
4 × 6–8
Wide-grip seated cable row
3 × 6–8
Machine rear-deltoid fly
3 × 8–12
Cable overhead triceps extension
3 × 8–12
Egyptian cable lateral raise
3 × 6–8
Week 1, day 2
Tuesday
Conventional deadlift
100×5
112.5×3
125×1+
120×3
112.5×3
105×3
Dumbbell rear delt fly
1 × 8–12
Conventional deadlift100 kg
1 × 3
Dumbbell rear delt fly
1 × 8–12
Conventional deadlift92.5 kg
1 × 3
Dumbbell rear delt fly
1 × 8–12
Conventional deadlift85 kg
1 × 3+
Dumbbell rear delt fly
1 × 8–12
Front squat
35×5
45×5
57.5×3
57.5×5
57.5×7
57.5×4
Dumbbell lateral raise
1 × 10–15
Front squat57.5 kg
1 × 6
Dumbbell lateral raise
1 × 10–15
Front squat57.5 kg
1 × 8
Dumbbell lateral raise
1 × 10–15
Barbell good morning
3 × 8–10
Pull-up
3 × 6–10
Barbell hip thrust
3 × 6–8
Ab-wheel rollout
3 × 10–15
Standing machine calf raise
4 × 10–15
Lying leg curl
4 × 6
Dumbbell walking lunge
3 × 6–8
Incline dumbbell hammer curl
3 × 10–15
Here, in week 1, RoflWafflez nSuns Five-Day Detailed Variant asks you: “Accept the reviewed training-max increase after the source clean-rep and RPE check; enter zero when no increase is accepted.” Only you can answer that, so Catalyst doesn’t guess: in the app, you answer and the program carries on.
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 1 week, if every set is done as written.
RoflWafflez nSuns Five-Day Detailed Variant asks for your choice as you go, so there is no fixed line to draw ahead of your answers.
A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
Main mover
Helping
Gluteals26
Triceps17 + 9
Deltoids17
Hamstrings16 + 6
Pectorals12
Latissimus dorsi11
Quadriceps11
Biceps7 + 11
Posterior deltoids7 + 3
Brachialis7
Calf muscles4 + 7
Scapular retractors3 + 15
Abdominals3
Spinal erectors26
Serratus anterior20
Anterior deltoids15
Forearms15
Adductors11
Upper trapezius11
Brachioradialis7
Rotator cuff6
Trapezius6
Foot muscles4
Hip flexors3
Obliques3
Scapular stabilizers3
Sets a week by muscle
Muscle
Main mover
Helping
Gluteals
26
0
Triceps
17
9
Deltoids
17
0
Hamstrings
16
6
Pectorals
12
0
Latissimus dorsi
11
0
Quadriceps
11
0
Biceps
7
11
Posterior deltoids
7
3
Brachialis
7
0
Calf muscles
4
7
Scapular retractors
3
15
Abdominals
3
0
Spinal erectors
0
26
Serratus anterior
0
20
Anterior deltoids
0
15
Forearms
0
15
Adductors
0
11
Upper trapezius
0
11
Brachioradialis
0
7
Rotator cuff
0
6
Trapezius
0
6
Foot muscles
0
4
Hip flexors
0
3
Obliques
0
3
Scapular stabilizers
0
3
The schedule
5 workouts a week, on Mon, Tue, Wed, Thu, Fri.
Week
Mon
Tue
Wed
Thu
Fri
1
day 1
day 2
day 3
day 4
day 5
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Consider increasing training maxima after around four clean lower-body reps or three clean bench or press reps at RPE eight-and-a-half to nine, choosing each weight increase before applying it. Rest around four to five minutes for T1, two minutes for T2 and one minute for assistance supersets. Before starting, choose the pairing arrangement for the final four T1 sets and final five T2 sets; keep extra row and pull-up sets unpaired. Choose the weight for weighted dips and pull-ups without adding your body weight to it.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
Abdominal wheel
Adjustable bench
Barbell
Board press block
Cable stack
Dumbbells
Flat bench
Landmine station
Loading chains
Parallel bars
Pull-up bar
Reverse-fly machine
Seated calf 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.