Volume-Dependent Intensity Progression
Five lifting days use three rep-out sets per main lift, adding weight by total reps and reviewing loads below ten reps.
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Enter these 20 numbers and Catalyst works out every workout from them.
Details
Day 1 starting weights
Day 2 starting weights
Day 3 starting weights
Day 4 starting weights
Day 5 starting weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 | Layout 5 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Repeat the five training days in order until you choose to stop. Choose starting weights for each exercise separately rather than copying example training-max percentages. T1 has three max-rep sets: use the full increase at fifteen total reps, the small increase at ten to fourteen, and choose a revised weight below ten. T2 uses the full increase above thirty total reps, the small increase at twenty-five to thirty, keeps the weight at twenty to twenty-four and needs a new weight chosen below twenty. T3 has four sets and increases above fifty total reps by an amount you choose. Decide reductions, when to stop and deloads 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
- Dumbbells
- EZ curl bar
- Flat bench
- Parallel bars
- Pull-up bar
- 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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