Deathdealer — No Focus, First-Set-Load Cycle
Three-week cycles of four-day lifting mix heavy rep-outs with fifty, forty and thirty lighter reps as the weeks advance.
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Training 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 | 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 |
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.
Repeat a three-week cycle using Bench, Squat, Sumo Deadlift and Overhead Press, rounding in five-pound steps. There is no focus lift. Do 5/3/1+ work, then totals of 50, 40 and 30 reps at the first-set weight across the three weeks. Paired T2 work has two five-rep warm-ups, then totals of 40, 30 and 20 at 75%, 80% and 85%. Optional T2 additions and Joker sets are not part of this routine. Choose back and core assistance, rest periods and training dates yourself. The recommendation is two cycles before a deload, with placement and timing you choose. For the next cycle, add 5 lb to each press training max and 10 lb to squat and hinge training maxima. If your tested or chosen estimated 1RM reaches 120% of the training max, choose the new training max before training. For a reset based on a true 1RM, divide the personal record by 0.9, apply any early increase in the next week and do not double the week-3 increase. Choose deload timing and any other adjustments yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
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