Your Strongest Year block 3 — intensity
Four weeks of lifting alternate three and four training days, building six-set volume before heavier fives and triples.
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Maxes
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 | |
| 2 | Layout 4 | Layout 5 | Layout 6 | Layout 7 |
| 3 | Layout 1 | Layout 2 | Layout 3 | |
| 4 | Layout 8 | Layout 5 | Layout 9 | Layout 7 |
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.
- Adjustable bench
- Back extension bench
- Barbell
- Cable stack
- Deficit platform
- Dumbbells
- Flat bench
- Lat pulldown machine
- Parallel bars
- 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 3 — intensity in Catalyst
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