Year of Powerlifting Programming — block 1
Five lifting days use effort-chart weights for changing rep targets, with a separate max for each movement.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 17 numbers and Catalyst works out every workout from them.
Program
Dumbbell flat bench fly
Lat pulldown
Barbell Romanian deadlift
Seated cable row
Barbell bench press
Cable overhead triceps extension
Conventional deadlift
Back squat
Dumbbell flat bench press
Incline dumbbell bench press
Dumbbell split squat
Legs-up bench press
High-bar back squat
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 |
| 2 | Layout 6 | Layout 7 | Layout 3 | Layout 4 | Layout 5 |
| 3 | Layout 6 | Layout 7 | Layout 3 | Layout 4 | Layout 5 |
| 4 | Layout 6 | Layout 7 | Layout 8 | Layout 4 | Layout 5 |
| 5 | Layout 6 | Layout 7 | Layout 3 | Layout 4 | Layout 5 |
| 6 | Layout 6 | Layout 7 | Layout 9 | Layout 4 | Layout 5 |
How it works
The program’s own rules, as Catalyst runs them.
Use a separate maximum for each movement. Follow the effort guide for effort six through ten and sets of one through ten reps. At effort four or five, and for longer sets, choose weights yourself. For relative back-offs, subtract percentage points from the preceding effort-guide percentage.
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
- Flat bench
- Landmine station
- Lat pulldown machine
- 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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