Blaine Sumner Linear Periodization
Twelve weeks of raw powerlifting percentages reduce reps as weight rises, with four visits a week until the last week.
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Training maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
| 11 | day 1 | day 2 | day 3 | day 4 |
| 12 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Lift raw with knee sleeves. Do the four workouts in order within each week you choose; the last week has three. Pick specific exercises for abdominal, arm, shoulder and back work from the available choices, including glute-ham raises or reverse hypers. Choose assistance weights yourself. Use the difficulty and reps-in-reserve guidance without treating them as automatic weight resets. No equipment-rounding rule or continuation after week twelve is set.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Stable exercise box
- Dumbbells
- Flat bench
- Lat pulldown machine
- Leg extension machine
- Leg press machine
- Lying leg curl 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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