BBB Beefcake Cycle1
Three weeks of four-day lifting pair fixed main-lift fives with five sets of ten at the first working weight.
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Details
The program’s usual settings
Program
One-rep maxes
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 | sq | ohp | dl | bp |
| 2 | sq | ohp | dl | bp |
| 3 | sq | ohp | dl | bp |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday, Tuesday, Thursday and Friday for this three-week first cycle. Do the fixed sets of five and reach the assistance totals, splitting assistance reps into sets you choose without changing the total. Round training maxima upward first, then round target weights upward too. Use barbell rows, sit-ups and medicine-ball chest passes, or choose other suitable variations. Choose later training yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Stable exercise box
- Cable stack
- Flat bench
- Medicine ball
- Parallel bars
- Pull-up bar
- Squat rack
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Run BBB Beefcake Cycle1 in Catalyst
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