Norwegian Beginner — selected eight-week prefix
Eight weeks of three-day lifting use rising percentage ramps, varied pulls and pauses, with lighter final preparation.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 16 numbers and Catalyst works out every workout from them.
Planned weights
Percentages
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 | 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 |
How it works
The program’s own rules, as Catalyst runs them.
Complete the first eight weeks, choosing training-base percentages within their ranges. Round each training base to two and a half kilograms before calculating and rounding each set weight. Do one fewer rep only where the minus-one marker appears. Follow grip, pause, stance and gear instructions. For the three-by-six rowing work, choose a barbell or dumbbells rather than cable rows. Choose assistance exercises and weights yourself. Continuing through weeks nine to twelve requires a separate plan.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Flat bench
- Lying leg curl machine
- Elevated deadlift pulling blocks
- 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 Norwegian Beginner — selected eight-week prefix in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.