Sheiko Intermediate Large Load

Twelve weeks of three-day lifting use more main-lift work, with flyes, lunges and dips with repeated bench practice.

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Your numbers

Enter these 7 numbers and Catalyst works out every workout from them.

Maxes

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Program

Test weights

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Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

3 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3
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How it works

The program’s own rules, as Catalyst runs them.

Train Monday, Wednesday and Friday in order for twelve weeks, deciding how to move any missed workout. Keep initial maxima for main-lift percentages and each exercise’s own rounding, without adding a common weight increment. Choose assistance exercises while keeping their sets and reps. For the 100–105-percent tests, choose two or three singles and their weights. Plan final competition attempts yourself.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Adjustable bench
  • Barbell
  • Dumbbells
  • Flat bench
  • Leg press machine
  • Parallel bars
  • Elevated deadlift pulling blocks
  • 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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Every set ready. Every weight right.

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