Connor Lutz 7-Week Beginner
Seven weeks of three-day powerlifting use percentage waves and rep-out sets to update maxes before final testing.
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Details
The program’s usual settings
Program
Maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
| 3 | day 1 | day 2 | day 3 |
| 4 | day 1 | day 2 | day 3 |
| 5 | day 1 | day 2 | day 3 |
| 6 | day 1 | day 2 | day 3 |
| 7 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Keep separate maxima for the variation lifts. Round decimal values first, then round to your equipment increment. Choose fly and upper-back weights yourself, splitting the fifty total upper-back reps into positive-size sets before starting. Pause the deadlift and squat variations as directed; no fixed duration is set. For three-count bench, hold for three deliberate counts. Do speed bench with fast, controlled reps. Choose the overload bench method when needed. In the final week, follow the taper, keep the rest day free and choose your maximum-test attempt weights. Afterward, choose your next training plan.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- Squat rack
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