Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
General Gainz Wave LP
Sixteen weeks of four-day lifting use six-rep maxes, weekly weight increases and extra singles or half sets as needed.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
One-rep maxes
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1-rep maxDetails
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
General Gainz Wave LP asks you questions before this workout, so its sets follow from your answers on the day.
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 | day 4 |
| 13 | day 1 | day 2 | day 3 | day 4 |
| 14 | day 1 | day 2 | day 3 | day 4 |
| 15 | day 1 | day 2 | day 3 | day 4 |
| 16 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Complete four waves with four workouts a week. Round starting percentage weights down to two and a half kilograms and use the progression weights carried from one wave to the next. Adjust weekly increases when the reps you have left show they are too hard or too easy. Choose optional extra singles and half-sets within their allowed limits, keeping each tier’s weight unchanged through its follow-up work. Choose accessory weights and when to stop maximum-rep sets; later sets do not have a required minimum just because the first has a target. You may extend the rest periods as needed. After sixteen weeks, choose starting values again before repeating.
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
- Leg press machine
- Lying leg curl machine
- Pec deck 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 General Gainz Wave LP in Catalyst
Every set ready. Every weight right.
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