Year of Powerlifting Programming — block 2
Six weeks of five-day lifting add effort-rated singles and rising squat back-off percentages, using lift-category maxes.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 8 numbers and Catalyst works out every workout from them.
Program
Conventional deadlift
Barbell stiff-leg deadlift
Belt squat
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 1 | Layout 6 | Layout 7 | Layout 4 | Layout 8 |
| 3 | Layout 1 | Layout 6 | Layout 7 | Layout 4 | Layout 8 |
| 4 | Layout 1 | Layout 6 | Layout 7 | Layout 4 | Layout 8 |
| 5 | LateDay 1 | Layout 6 | Layout 7 | Layout 4 | Layout 8 |
| 6 | LateDay 1 | Layout 6 | Layout 9 | Layout 4 | Layout 8 |
How it works
The program’s own rules, as Catalyst runs them.
Use the maximum for the movement’s lift group and follow the effort guide where it gives a weight. For relative reductions, subtract percentage points from the preceding effort-guide percentage. Before the bar hold, settle what the target of ten measures.
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
- Lat pulldown machine
- Parallel bars
- 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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