Your Strongest Year block 2 — undulating volume
Four weeks of four-day lifting vary sets of four and six, with heavier third-week percentages and paired assistance.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 7 numbers and Catalyst works out every workout from them.
Barbell bench press
Conventional deadlift
Back squat
Program
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 2 | Layout 5 | Layout 6 | Layout 7 | Layout 8 |
| 3 | Layout 1 | Layout 2 | Layout 3 | Layout 4 |
| 4 | Layout 5 | Layout 6 | Layout 7 | Layout 9 |
How it works
The program’s own rules, as Catalyst runs them.
Train the four-week block with fixed maxima, choosing every movement before starting. Keep the separate reps and rounds for each movement in assistance pairs and the timed plank holds. Before lifting, choose the maximum used for each percentage and plan any otherwise unspecified work. Follow pauses and lowering counts as technique instructions.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Abdominal wheel
- Adjustable bench
- Back extension bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Lat pulldown machine
- 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.
Run Your Strongest Year block 2 — undulating volume in Catalyst
Every set ready. Every weight right.
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