Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
Greg Nuckols Beginner Squat 3x
Squat three times a week in four-week beginner cycles; enter sets and reps before each workout.
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.
Maxes
kg
1-rep maxWeek by week
Every workout, as Catalyst would give it to you.
Greg Nuckols Beginner Squat 3x asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 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 |
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.
Before each workout, choose its set count, reps and percentage from your verified training plan. Test your maximum outside ordinary training, and choose any new maximum before using it to set later weights.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- 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 Greg Nuckols Beginner Squat 3x in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.