Squats & Science — fourteen-week advanced strength and peak
Fourteen weeks of four-day powerlifting combine percentage work, effort targets and paused lifts before a meet taper.
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Planned weights
Details
The program’s usual settings
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 5 | Layout 6 | Layout 7 |
| 3 | Layout 1 | Layout 8 | Layout 9 | Layout 10 |
| 4 | Layout 1 | Layout 11 | Layout 12 | Layout 13 |
| 5 | Layout 14 | Layout 15 | Layout 16 | Layout 17 |
| 6 | Layout 18 | Layout 19 | Layout 20 | Layout 21 |
| 7 | Layout 22 | Layout 23 | Layout 24 | Layout 25 |
| 8 | Layout 26 | Layout 27 | Layout 28 | Layout 29 |
| 9 | Layout 30 | Layout 31 | Layout 32 | Layout 33 |
| 10 | Layout 34 | Layout 35 | Layout 36 | Layout 37 |
| 11 | Layout 38 | Layout 39 | Layout 40 | Layout 41 |
| 12 | Layout 42 | Layout 43 | Layout 44 | Layout 45 |
| 13 | Layout 46 | Layout 47 | Layout 48 | Layout 49 |
| 14 | Layout 50 | Layout 51 | Layout 52 | Layout 53 |
How it works
The program’s own rules, as Catalyst runs them.
Train four times a week for thirteen weeks, then three workouts in the final week followed by recovery before the meet. Keep starting estimated maxima and your equipment increment. Choose a rhythm for counted pauses. Rate the first set’s effort and adjust later weights as needed. Choose accessory exercises, weights and inverted-row foot placement before lifting. For dead bugs, finish the left-side work before the right; reps are per side. Decide how to count planks or how long to hold them before starting. Plan meet 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
- Pull-up bar
- 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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