Squats & Science Beginner Volume Block
Six weeks of six-day powerlifting build sets and reps at rising percentages, then reduce some pressing in the last week.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 3 numbers and Catalyst works out every workout from them.
Maxes
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 6 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday through Saturday for six weeks. Where offered, choose three to five sets and keep each set within its rep range. Choose abdominal, biceps, calf and delt exercises for every workout, along with your assistance weights. In the final week, leave out close-grip bench, front squat and overhead press. Keep your maxima unchanged throughout the block.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- EZ curl bar
- 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 Squats & Science Beginner Volume Block in Catalyst
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