Deep Water Intermediate
Six weeks build ten-set squat and push-press work toward heavier 100-rep totals, over four lifting days plus recovery.
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One-rep maxes
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 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 6 | day 1 | day 2 | day 3 | day 4 | day 5 |
How it works
The program’s own rules, as Catalyst runs them.
Use push press. In weeks 1–2, lift 70% of a 10RM estimated as 77% of your 1RM; later work uses 80% of that 10RM. Rest four minutes for early main work, using the three-minute guidance later. Choose chest-accessory and light-technique weights yourself. Do three core rounds with recovery as needed, and keep pull-ups wherever they are part of the workout. Choose any later run yourself.
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
- Flat bench
- Parallel bars
- Pull-up bar
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Deep Water Intermediate in Catalyst
Every set ready. Every weight right.
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