5/3/1 x 365

Thirty-six weeks of four-day lifting repeat three-week main-lift waves while changing supplemental lifts each cycle.

By /u/FrodozerOriginal program

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Your numbers

Enter these 17 numbers and Catalyst works out every workout from them.

Program

Explicit positive main-work load increment

Explicit positive supplemental load increment; scalar 5 has no ambient weight unit

Ctual supplemental movement for cycle 1

Appropriate cycle-1 TM for the selected movement

Explicit positive per-cycle TM increase for BP

Direct starting training max for BP

Ctual supplemental movement for cycle 1

Appropriate cycle-1 TM for the selected movement

Explicit positive per-cycle TM increase for DL

Direct starting training max for DL

Ctual supplemental movement for cycle 1

Appropriate cycle-1 TM for the selected movement

Explicit positive per-cycle TM increase for OHP

Direct starting training max for OHP

Ctual supplemental movement for cycle 1

Appropriate cycle-1 TM for the selected movement

Explicit positive per-cycle TM increase for SQ

Direct starting training max for SQ

Week by week

Every workout, as Catalyst would give it to you.

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The schedule

Follow the workout order and timing in the program’s notes.

How it works

The program’s own rules, as Catalyst runs them.

Train for 36 weeks, doing squat, bench, deadlift and overhead press in that order each week. Prefer two days on, one off, two on and two off, with no more than two training days in a row. After each three-week phase, choose the next supplemental lift and its training max before moving on. Choose your warm-ups, recovery, deload dates, assistance and conditioning. Cycle 12 has main work only, with no supplemental sets. Before another run, choose all four new training maxima and use the lower of each lift’s current max and newly chosen max. Move to the next phase after its final workout, making the required training choices before starting.

What you need

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

Adjustable bench
Barbell
Stable exercise box
Flat bench
Squat rack

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