BarBend 10-Week Powerbuilding
Ten weeks pair two strength days with two muscle-building days, offering a fifth-day circuit and supersets.
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Program
Rep counts
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 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 |
| 10 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train four required days a week for ten weeks, adding the separate fifth-day circuit only if you want it. Use the allowed exercise substitutions when needed. Alternate paired exercises as supersets without rest between them. Plan any change to this rest arrangement yourself. For hypertrophy, choose a moderate weight near failure at effort 7–8/10. For strength, use a heavier weight with 1–2 reps in reserve at effort 8–9/10. In deloads, use 55–65% of that exercise’s normal strength-workout weight and emphasize technique. Choose dates, rest, equipment, grip and how to divide work between sides when not specified; give each side the full amount whenever required. The 21-rep raise sequence is seven front, seven lateral and seven rear raises. In week 6, the lateral-raise 15+20 sequence has two successive parts; choose a weight for each.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Back extension bench
- Barbell
- Stable exercise box
- Cable stack
- Deficit platform
- Dumbbells
- EZ curl bar
- Flat bench
- Kettlebells
- Landmine station
- Medicine ball
- Parallel bars
- Preacher support bench
- Pull-up bar
- Resistance bands
- Seated leg curl machine
- Squat rack
- Stability ball
- Stable exercise step
- Suspension trainer
- Weight plates
- Weight sled
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