GZCLP v4.5b5 — 3 Days / Default Increase
Twelve weeks at three or four days a week offer two heavy rep schemes, each with rep-outs and rules for plateaus.
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Enter these 25 numbers and Catalyst works out every workout from them.
Program
Details
A2 starting weights
A1 starting weights
B2 starting weights
B1 starting weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | A1 | B1 | A2 |
| 2 | B2 | A1 | B1 |
| 3 | A2 | B2 | A1 |
| 4 | B1 | A2 | B2 |
| 5 | A1 | B1 | A2 |
| 6 | B2 | A1 | B1 |
| 7 | A2 | B2 | A1 |
| 8 | B1 | A2 | B2 |
| 9 | A1 | B1 | A2 |
| 10 | B2 | A1 | B1 |
| 11 | A2 | B2 | A1 |
| 12 | B1 | A2 | B2 |
How it works
The program’s own rules, as Catalyst runs them.
Complete twelve weeks at your chosen three- or four-day frequency, keeping separate weights for every day and tier. Main work uses your chosen three-stage rep sequence with an AMRAP last set; higher-rep work uses its own chosen three-stage sequence. When your plan calls for a max test, test a five-rep max and restart at eighty-five percent. After a miss at the final higher-rep stage, choose a heavier starting weight. Rest ninety seconds between accessory sets and one hundred twenty seconds between higher-rep sets. Warm-up weights are sixty, seventy and eighty-five percent; choose their rep counts yourself. Before choosing any next working weight, finish every workout the progression depends on and judge whether each meets its rep threshold. If the next weight or restart sequence is undetermined, choose the missing weight or sequence before continuing. If only the rep sequence is undetermined, keep the valid weight and choose a restart sequence from the available choices; that alone does not require another max test. Plan any extra exercises yourself and finish after Week12.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- Lat pulldown 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 GZCLP v4.5b5 — 3 Days / Default Increase in Catalyst
Every set ready. Every weight right.
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