Layout 1
Session 1- Back squat84.6 kg2 × 8
The WeighTrainer Eleven-Week Peak
Eleven weekly workouts for one lift move from eights to triples, ending with two separate heavy singles.
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 maxWeek 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 11 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 | Layout 1 |
| 2 | Layout 1 |
| 3 | Layout 1 |
| 4 | Layout 1 |
| 5 | Layout 1 |
| 6 | Layout 1 |
| 7 | Layout 1 |
| 8 | Layout 1 |
| 9 | Layout 1 |
| 10 | Layout 1 |
| 11 | Layout 2 |
How it works
The program’s own rules, as Catalyst runs them.
Train your chosen lift once a week for eleven weeks, keeping your current maximum throughout and choosing suitable warm-ups. Follow the weights in weeks four and eight even though they rise. The final week has two separate singles; those percentages do not change your maximum.
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 The WeighTrainer Eleven-Week Peak in Catalyst
Every set ready. Every weight right.
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