Empire Barbell Volume
Six weeks of four-day lifting build volume with paired assistance, step-ups and board presses before heavier training.
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One-rep maxes
Details
The program’s usual settings
Planned weights
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 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Complete the six-week volume block, choosing any later block yourself. In week 6, do close-grip board press at 80% of your squat max. Give each leg the full lunge and step-up rep counts. Choose any unspecified accessory weights, recovery and setup details yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Board press block
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- Glute-ham developer
- Lat pulldown machine
- Lying leg curl machine
- Parallel bars
- Gymnastic rings
- Squat rack
- Stable exercise step
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 Volume in Catalyst
Every set ready. Every weight right.
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