Week 1, day 1
MondayThis workout’s sets follow from your answers on the day.
Drop Bear Junior 12 Week
Twelve weeks of three-day lifting build five triples, going back two weeks on failure and restarting on repeat misses.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Drop Bear Junior 12 Week asks you questions before this workout, so its sets follow from your answers on the day.
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 |
| 8 | day 1 | day 2 | day 3 |
| 9 | day 1 | day 2 | day 3 |
| 10 | day 1 | day 2 | day 3 |
| 11 | day 1 | day 2 | day 3 |
| 12 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Follow the workout order with one rest day between sessions. After a failed workout, return two weeks earlier. If you fail the same workout twice, restart with your heaviest completed five-by-three weights. At the end, use those weights as your next five-rep maxes. You may add a fourth bodybuilding day of no more than fifteen sets, removing it after week eight. If you need pull-up help, choose pulldowns, bands or negative reps and decide how to divide the work before training. You may replace barbell rows with cable rows, RDLs with GHRs, and push-ups with dips or dumbbell bench for three sets of eight to twelve. Warm up with a light bar for five to eight reps, then about forty-five percent for five, sixty for five, seventy-five for three and ninety for two. Choose whether to use a belt once work reaches about seventy percent of your max.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- 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 Drop Bear Junior 12 Week in Catalyst
Every workout ready. Every target clear.
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