Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
Empire Barbell Intensification
Four weeks of four-day lifting start lighter, add volume in week two and then raise intensity while reducing work.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
One-rep maxes
kg
1-rep maxkg
1-rep maxDetails
The program’s usual settings
Week 2 bench details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Empire Barbell Intensification asks you questions before this workout, so its sets follow from your answers on the day.
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 |
How it works
The program’s own rules, as Catalyst runs them.
Complete four weeks: an introductory deload week, more volume in week 2, then heavier work as volume falls. Do no more than two consecutive runs of this block. Use the per-leg counts for lunges and step-ups, and choose accessory weights, rest and setup details where they are unspecified.
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
- Board press block
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- Glute-ham developer
- Lying leg curl machine
- Resistance bands
- 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 Empire Barbell Intensification in Catalyst
Every set ready. Every weight right.
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