Sheiko Training Collection — #29
Four weeks of three-day lifting open with bench triples at 75%, squat fives and a second bench series in one workout.
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Program
Maxes
Details
The program’s usual settings
Rep counts
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.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
| 3 | day 1 | day 2 | day 3 |
| 4 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Train workouts and exercises in order, arranging dates yourself. Use competition squat, bench and deadlift technique. Choose each lift’s maximum, weight units and rounding increment; calculate percentage weights from that maximum and round once, upward at the midpoint. Choose abs and triceps exercises before lifting, keeping accessory sets and reps and choosing weights yourself. Count alternating barbell-lunge reps across both legs. Use supportive gear only when called for.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Deficit platform
- Dumbbells
- Flat bench
- Parallel bars
- Elevated deadlift pulling blocks
- Squat rack
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Run Sheiko Training Collection — #29 in Catalyst
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