Workout Work
Session 1- Back squat80 kg2 × 10
Tom McCullough 14-week peak
Fourteen weeks for one lift once a week raise weights from 70% to 110% of your starting max as reps drop.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Maxes
kg
1-rep maxDetails
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you from the example numbers.
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.
A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 2 | 0 |
| Quadriceps | 2 | 0 |
| Adductors | 0 | 2 |
| Spinal erectors | 0 | 2 |
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | Work |
| 2 | Work |
| 3 | Work |
| 4 | Work |
| 5 | Work |
| 6 | Work |
| 7 | Work |
| 8 | Work |
| 9 | Work |
| 10 | Work |
| 11 | Work |
| 12 | Work |
| 13 | Work |
| 14 | Work |
How it works
The program’s own rules, as Catalyst runs them.
Use the same lift and maximum for every workout, and choose the warm-up work you need. If training several lifts, give each its own maximum and follow this plan separately for each.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
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.
Run Tom McCullough 14-week peak in Catalyst
Every set ready. Every weight right.
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