Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
RPE Template with Data Tracking
Ten weeks of five-day lifting move from four training weeks to six heavier weeks, tracking top-set weight and effort.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
RPE Template with Data Tracking asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 6 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 7 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 8 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 9 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 10 | day 1 | day 2 | day 3 | day 4 | day 5 |
How it works
The program’s own rules, as Catalyst runs them.
Train four weeks followed by six intensification weeks. Choose top-set weights for each workout and use the effort guide. Choose back, shoulder, calf and curl exercises, changing the examples if needed. Choose the allowed number of back-off sets before lifting. Choose any later volume or maximum change yourself, and plan rest, warm-ups, weekdays and what to do after a miss yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- Lat pulldown machine
- Parallel bars
- 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.
Run RPE Template with Data Tracking in Catalyst
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