5/3/1 Vanilla — original v2.1 core lane

Four main-lift days cycle fives, threes and singles with rep-out final sets, then deload and raise training maxes.

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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.

Training maxes

Barbell overhead press

1-rep max × 90%

Conventional deadlift

1-rep max × 90%

Barbell bench press

1-rep max × 90%

Back squat

1-rep max × 90%

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Workout OHP

Session 1

Core liftsBarbell overhead press
1. 32.5×5
2. 37.5×5
3. 42.5×5+

Workout DL

Session 2

Core liftsConventional deadlift
1. 85×5
2. 97.5×5
3. 110×5+

Workout BP

Session 3

Core liftsBarbell bench press
1. 50×5
2. 57.5×5
3. 65×5+

Workout SQ

Session 4

Core liftsBack squat
1. 65×5
2. 75×5
3. 85×5+

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.

Core liftsBarbell overhead press42.5 → 52.5 kg+10

Core liftsConventional deadlift110 → 127.5 kg+17.5

Core liftsBarbell bench press65 → 75 kg+10

Core liftsBack squat85 → 100 kg+15

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

Gluteals6
Triceps3 + 3
Deltoids3
Hamstrings3
Pectorals3
Quadriceps3
Serratus anterior6
Spinal erectors6
Adductors3
Anterior deltoids3
Upper trapezius3

Sets a week by muscle
Muscle	Main mover	Helping
Gluteals	6	0
Triceps	3	3
Deltoids	3	0
Hamstrings	3	0
Pectorals	3	0
Quadriceps	3	0
Serratus anterior	0	6
Spinal erectors	0	6
Adductors	0	3
Anterior deltoids	0	3
Upper trapezius	0	3

The schedule

4 workouts a week, on whichever days suit you.

Week	Session 1	Session 2	Session 3	Session 4
1	OHP	DL	BP	SQ
2	OHP	DL	BP	SQ
3	OHP	DL	BP	SQ
4	OHP	DL	BP	SQ

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.

Complete the four-week cycle and all four main lifts before repeating them. For the next cycle, add each lift’s chosen cycle increase to its training max. Never train more than two days in a row. Choose warm-ups, assistance and conditioning yourself, and rest 3–5 minutes for main work. Round to your equipment increment, rounding midpoint ties upward. If the recommended weekly frequency is a range, use its lower end; extra workouts are optional.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

Barbell
Flat bench
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.

Find your program

Run 5/3/1 Vanilla — original v2.1 core lane in Catalyst

Every set ready. Every weight right.

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