Deep Water Beginner — creator prescription
Six weeks of ten sets of ten keep weight fixed while rest drops from four to two minutes, with a fifth recovery day.
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One-rep maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on Mon, Tue, Wed, Thu, Fri.
| Week | Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|---|
| 1 | LoddW 1 | BackW 1 | PoddW 1 | ChestW 1 | RecoveryW 1 |
| 2 | LevenW 2 | BackW 1 | PevenW 2 | ChestW 1 | RecoveryW 1 |
| 3 | LoddW 3 | BackW 1 | PoddW 3 | ChestW 1 | RecoveryW 1 |
| 4 | LevenW 4 | BackW 1 | PevenW 4 | ChestW 1 | RecoveryW 1 |
| 5 | LoddW 5 | BackLateW 5 | PoddW 5 | ChestW 1 | RecoveryW 1 |
| 6 | LevenW 6 | BackLateW 5 | PevenW 6 | ChestW 1 | RecoveryW 1 |
How it works
The program’s own rules, as Catalyst runs them.
Keep the main ten-by-ten weight fixed at seventy percent of a ten-rep max estimated as seventy-seven percent of your tested one-rep max. As the weeks advance in pairs, rest no more than four minutes, then three, then two. Choose weights for technique and assistance. Rest Saturday and Sunday. End failure sets when another rep is impossible, and do core pairs consecutively without planned rest. On Friday, walk stairs or hills, or swim, at medium effort for twenty minutes. Finish after six weeks and choose any later changes as a separate plan.
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
- Dumbbells
- Flat bench
- Parallel bars
- Pull-up bar
- Squat rack
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Run Deep Water Beginner — creator prescription in Catalyst
Every set ready. Every weight right.
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