BLEST Late Novice
Three-week cycles of four-day powerlifting use effort-chart percentages and two max-test workouts per cycle.
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Enter these 3 numbers and Catalyst works out every workout from them.
Maxes
Details
The program’s usual settings
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 | 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 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Follow the three-week order. Choose weights wherever the program calls for your own, using the effort targets rather than an automatic weight estimate. Fill empty assistance positions with exercises you choose. Count walking lunges in total, and use dumbbell curls for arm work. Perform tests for the required reps, then do their fatigue backoffs. Round weights to the equipment increment you choose. Before another cycle, choose the new starting values; there is no automatic reset or estimate of your maximum.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- 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.
Run BLEST Late Novice in Catalyst
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