Squats & Science Eight-Week Intermediate Strength

Eight weeks of four-day lifting use two separate four-week waves, rating effort on the first set and keeping its weight.

By Squats & Science

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Your numbers

Enter these 13 numbers and Catalyst works out every workout from them.

Program

Weight unit

Block 1 planned weights

Deadlift from pulling blocks

Barbell bench press

Conventional deadlift

Sets and reps

Squat block 1 reps

Bench block 1 reps

Deadlift block 1 reps

Squat block 2 reps

Bench block 2 reps

Deadlift block 2 reps

Block 2 planned weights

Deadlift from pulling blocks

Barbell bench press

Conventional deadlift

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

4 workouts a week, on Mon, Tue, Fri, Sat.

Week	Mon	Tue	Fri	Sat
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 5	Layout 6	Layout 7	Layout 8
5	Layout 5	Layout 6	Layout 7	Layout 8
6	Layout 1	Layout 2	Layout 3	Layout 4
7	Layout 1	Layout 2	Layout 3	Layout 4
8	Layout 9	Layout 10	Layout 11	Layout 12

How it works

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

Choose weights and rep counts you use to estimate your maxes separately for each four-week block; you need not copy them from the previous block or retest. Reach the effort target on the first working set, then keep that weight for later sets without imposing an effort target on them. Choose equipment and how to divide work for pulls, triceps, face pulls and dumbbell presses; you may adapt the examples before training. Do not double bird-dog reps by side or Stir the Pot reps by direction. Finish after the final Saturday. Plan rest yourself, and decide yourself on any max test or repeat cycle.

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

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