Deep Water Advanced
Six weeks pair heavy five-rep top sets with lighter high-rep work and four lifting days plus one active recovery day.
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One-rep maxes
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on Mon, Tue, Wed, Thu, Fri.
| Week | Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 |
| 2 | 6 | 7 | 8 | 9 | 10 |
| 3 | 11 | 12 | 13 | 14 | 15 |
| 4 | 16 | 17 | 18 | 19 | 20 |
| 5 | 21 | 22 | 23 | 24 | 25 |
| 6 | 26 | 27 | 28 | 29 | 30 |
How it works
The program’s own rules, as Catalyst runs them.
For six weeks, train four lifting days and do one medium-effort, 20-minute active-recovery session each week. Use separate light training maxima around 54% of your true 1RM. Keep them through weeks 1–4, then multiply them by 8/7 in weeks 5–6. Work up through five sets of five to your achieved five-rep top weight, then do failure sets at 65% and 50%, resting 5–8 minutes between them. Stop at technical failure. Choose accessory weights, box height, hill or stair route and active-recovery activity yourself. Choose any later training yourself.
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
- Parallel bars
- Pull-up bar
- Squat rack
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