Wil Fleming — four-week Stronger Than Ever
Four weeks of four-day Olympic lifting put squats first each day, with paired lifts and three-exercise assistance.
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One-rep maxes
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on Mon, Wed, Thu, Sat.
| Week | Mon | Wed | Thu | Sat |
|---|---|---|---|---|
| 1 | S1 | S2 | S3 | S4 |
| 2 | S1 | S2 | S3 | S7 |
| 3 | S8 | S9 | S3 | S10 |
| 4 | S8 | S12 | S3 | S13 |
How it works
The program’s own rules, as Catalyst runs them.
Train four days a week for four weeks, squatting first each day. Start with your five current maxima and choose a rounding increment. Before lifting, choose reps for paired movements and three-way accessories, and the clean-pull maximum for Day 4. A jerk squat is the dip and drive of a jerk. Build strength through the block, then decide on any further training.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Dumbbells
- Flat bench
- Pull-up bar
- Reverse hyperextension bench
- Squat rack
Not sure it’s the one?
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