Sheikburn Option A
Four-week cycles mix frequent percentage practice with rep ladders, tapering from four lifting days to two.
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Details
Maxes
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 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 3 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 4 | Layout 1 | Layout 2 |
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.
Repeat a four-week cycle: four workouts a week in the first three weeks, then a two-workout taper pairing squat with bench and deadlift with press. Later heavy days progress from fours to sixes, eights and tens. Before starting, choose five reps at forty-five percent or four reps at fifty-five percent for the two volume warm-ups. After each cycle, decide whether to repeat unchanged or add your chosen five-to-ten-pound increase to all maxima before starting again. Choose accessories, extra warm-ups and rest yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
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Run Sheikburn Option A in Catalyst
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