Torokhtiy thirteen-week three-day — creator basis

Thirteen weeks of three-day Olympic lifting use complexes, squats and pulls, with early squats based on clean max.

Try it with your numbers Join the waitlist

Not sure it’s for you? See programs like it, ranked for you →

Your numbers

Enter these 86 numbers and Catalyst works out every workout from them.

Program

CleanJerkMax maximum

One-kilogram display increment

Agree the X load for Muscle Snatch + Snatch Balance + Overhead Squat at week 3, day 1

Load inside the printed 40.0–50.0% range of snatchMax

Load inside the printed 85.00–90.0% range of snatchMax

Load inside the printed 85.00–90.0% range of cleanJerkMax

Hang snatch

Printed set count 3-4 for Hang Snatch

Load inside the printed 70.0–75.00% range of snatchMax

Load inside the printed 65.00–70.0% range of snatchMax

Load inside the printed 75.00–80.0% range of snatchMax

Agree the X load for High Hang Snatch at week 8, day 2

Clean

Printed set count 3-4 for Clean from

Printed set count 3-4 for Clean

Load inside the printed 65.00–70.0% range of cleanJerkMax

Barbell good morning

Printed set count 4-5 for Good Mornings

Printed set count 3-4 for Good Mornings

Agree the X load for Good Mornings at week 10, day 2

Agree the X load for Good Mornings at week 11, day 1

Agree the X load for Good Mornings at week 11, day 3

Printed 20-30 kilogram load for Good Mornings

Printed 20-40 kilogram load for Good Mornings

Agree the X load for Good Mornings at week 6, day 1

Agree the X load for Good Mornings at week 7, day 1

Agree the X load for Good Mornings at week 7, day 2

Agree the X load for Good Mornings at week 7, day 3

Agree the X load for Good Mornings at week 8, day 1

Agree the X load for Good Mornings at week 8, day 2

Agree the X load for Good Mornings at week 8, day 3

Agree the X load for Good Mornings at week 9, day 3

Bodyweight back extension

Printed set count 3-4 for Back Extensions

Agree the X load for Back Extensions at week 10, day 1

Agree the X load for Back Extensions at week 10, day 3

Agree the X load for Back Extensions at week 11, day 2

Agree the X load for Back Extensions at week 12, day 1

Printed (20-30) kilogram load for Back Extensions

Printed 15-20 kilogram load for Back Extensions

Printed 20-30 kilogram load for Back Extensions

Printed 15-20kg kilogram load for Back Extensions

Agree the X load for Back Extensions at week 2, day 1

Agree the X load for Back Extensions at week 2, day 2

Agree the X load for Back Extensions at week 2, day 3

Agree the X load for Back Extensions at week 3, day 1

Agree the X load for Back Extensions at week 3, day 2

Agree the X load for Back Extensions at week 3, day 3

Agree the X load for Back Extensions at week 4, day 1

Agree the X load for Back Extensions at week 4, day 2

Agree the X load for Back Extensions at week 4, day 3

Agree the X load for Back Extensions at week 5, day 1

Agree the X load for Back Extensions at week 5, day 2

Agree the X load for Back Extensions at week 5, day 3

Agree the X load for Back Extensions at week 6, day 2

Agree the X load for Back Extensions at week 6, day 3

Muscle snatch

Printed set count 2-3 for Muscle Snatch

Agree the X load for Muscle Snatch at week 1, day 1

Agree the X load for Muscle Snatch at week 5, day 1

Load inside the printed 40.0–50.0% range of snatchMax

Agree the X load for Muscle Snatch at week 6, day 3

Load inside the printed 40.0–50.0% range of snatchMax

Agree the X load for Muscle Snatch at week 7, day 1

Agree the X load for Muscle Snatch at week 9, day 1

Back squat

Printed set count 2-3 for Back Squat

Load inside the printed 90.0–100% range of squatMax

SquatMax maximum

1-rep max

Front squat

Printed set count 2-3 for Front Squat

Printed set count 4-5 for Front Squat

FrontMax maximum

Load inside the printed 80.0–85.00% range of cleanJerkMax

Load inside the printed 80.0–85.00% range of frontMax

Barbell power snatch

Load inside the printed 65.00–70.0% range of snatchMax

Load inside the printed 70.0–75.00% range of snatchMax

Rack jerk

Load inside the printed 75.00–80.0% range of cleanJerkMax

Load inside the printed 70.0–75.00% range of cleanJerkMax

Snatch high pull

Load inside the printed 75.00–80.0% range of snatchMax

Agree the X load for Snatch High Pull at week 5, day 2

Clean pull

Load inside the printed 90.0–95.00% range of cleanJerkMax

Snatch

SnatchMax maximum

1-rep max

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	Layout 1	Layout 2	Layout 3
2	Layout 4	Layout 5	Layout 6
3	Layout 7	Layout 8	Layout 9
4	Layout 10	Layout 11	Layout 12
5	Layout 13	Layout 14	Layout 15
6	Layout 16	Layout 17	Layout 18
7	Layout 19	Layout 20	Layout 21
8	Layout 22	Layout 23	Layout 24
9	Layout 25	Layout 26	Layout 27
10	Layout 28	Layout 29	Layout 30
11	Layout 31	Layout 32	Layout 33
12	Layout 34	Layout 35	Layout 36
13	Layout 37	Layout 38	Layout 39

How it works

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

Train Monday, Wednesday and Friday for thirteen weeks. In early weeks, base squat percentages on your clean-and-jerk maximum. Keep complexes in order at one shared weight. Choose X weights, weights within ranges and set counts before lifting. Plan the combined week before adding the separate Tuesday, Thursday and Saturday technique work.

What you need

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

Back extension bench
Barbell
Stable exercise box
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.

Find your program

Run Torokhtiy thirteen-week three-day — creator basis in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.