Week 1, day 1
MondayThis workout’s sets follow from your answers on the day.
GZCL UHF 9 Week
Nine weeks of lifting on consecutive weekdays extend heavy rep-out waves, adding lighter work and assistance.
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.
Training maxes
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2-rep maxkg
2-rep maxkg
2-rep maxkg
2-rep maxDetails
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
GZCL UHF 9 Week asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on Mon, Tue, Wed, Thu, Fri.
| Week | Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 6 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 7 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 8 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 9 | day 1 | day 2 | day 3 | day 4 | day 5 |
How it works
The program’s own rules, as Catalyst runs them.
Train on five consecutive weekdays and recover at the weekend. The plus sign applies only to the final set; leave one or two reps in reserve on rep-outs. If run down, leave two or three reps in reserve on T1 and T2 rep-outs for the rest of the week and remove one set from each T3 exercise, returning to full work next week. Rest three to five minutes for T1, two to three minutes for T2 and sixty to ninety seconds for T3, favoring longer rests later in the cycle. Keep each week’s working-set counts and rep ranges. Warm up with three or four sets, choosing weights and reps. Use the weight you lifted in the first working set for later rep-outs. Choose accessory equipment, how to count its weights and how to divide lunge reps between sides before lifting. Finish after the block. Choose and plan the optional three-week taper yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Deficit platform
- Dumbbells
- EZ curl bar
- Flat bench
- Lat pulldown machine
- Parallel bars
- Pec deck machine
- Pull-up bar
- Elevated deadlift pulling blocks
- Safety squat bar
- Elastic upper-arm bench press support
- 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.
Run GZCL UHF 9 Week in Catalyst
Every set ready. Every weight right.
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