Week 1, day 1
MondayThis workout’s sets follow from your answers on the day.
TSA Beginner Nine-Week Base
Nine weeks of four-day lifting build squat, bench and deadlift with percentage or effort targets, without a meet peak.
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Program
Week by week
Every workout, as Catalyst would give it to you.
TSA Beginner Nine-Week Base asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on Mon, Tue, Thu, Fri.
| Week | Mon | Tue | Thu | Fri |
|---|---|---|---|---|
| 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 |
How it works
The program’s own rules, as Catalyst runs them.
Follow your selected training plan, choosing the percentage or effort route wherever offered. Update maxima from your actual training history; a test does not automatically choose a new estimate. Choose sets, reps, percentages and effort within their ranges. For RPE work, use the weight you select for that effort rather than deriving it from a rep-max estimate. Use kilogram increments of one and a quarter below an eighty-kilogram base, or two and a half otherwise. Keep the pause counts and do each unilateral set on the left, then right. Choose high-bar squat if shoulder, biceps or elbow discomfort calls for that change. Plan optional supersets, warm-ups, rest, substitutions and extra movements yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- Lat pulldown machine
- Leg extension machine
- Leg press 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 TSA Beginner Nine-Week Base in Catalyst
Every workout ready. Every target clear.
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