Layout 1
Session 1This workout’s sets follow from your answers on the day.
RTS General Intermediate
Effort-rated top sets guide lighter fatigue work, stopping when effort reaches its target and tracking actual weights.
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.
RTS General Intermediate asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 5 | Layout 6 | Layout 7 | Layout 8 |
| 3 | Layout 9 | Layout 10 | Layout 11 | Layout 4 |
| 4 | Layout 12 | Layout 13 | Layout 7 | Layout 8 |
| 5 | Layout 14 | Layout 15 | Layout 16 | Layout 17 |
| 6 | Layout 18 | Layout 19 | Layout 20 | |
| 7 | Layout 21 | Layout 22 | Layout 23 | |
| 8 | Layout 21 | Layout 24 | Layout 25 | |
| 9 | Layout 26 | Layout 27 | Layout 26 |
How it works
The program’s own rules, as Catalyst runs them.
Use the estimated weight progression to guide you toward the initial set; you do not have to do three preparation sets. Base fatigue work on the initial weight you actually lifted. For Load Drop, subtract the rounded fatigue reduction from that weight and continue until the effort target. For Repeat, keep the initial weight and stop at the fatigue effort you chose. With no method, do no fatigue work; with zero-percent methods, decide whether to continue before lifting. Stop and review if you reach ninety-nine fatigue sets after the initial set without reaching the stopping effort. Estimates and volume summaries do not change your maxima. Choose rest, warm-ups, training days and any later cycle 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
- Leg press 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.
Run RTS General Intermediate in Catalyst
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