General Gainz + Jacked and Tan 2.0 Hybrid
Twelve weeks of five-day lifting combine rep-max tests, same-weight follow-up sets and high-rep muscle work.
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Training maxes
Planned weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 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 |
| 7 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 8 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 9 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 10 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 11 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 12 | day 1 | day 2 | day 3 | day 4 | day 5 |
How it works
The program’s own rules, as Catalyst runs them.
Train five times a week for twelve weeks, including day-5 work and resting on days 6 and 7. Choose your rep-max attempt weight and use the qualifying weight you actually achieve; if it changes later targets, update them before continuing. Leave 1–2 reps in reserve on rep-outs and MRS. Choose set-count and half-rep alternatives, and any final AMRAP, before starting. Rest 3–5 minutes after T1 rep-max work and 2–3 minutes between its singles. Rest 2–4 minutes after T2 rep-max work and 1–2 minutes between half-sets. T3 rest is 30–90 seconds. If you use the alternative 60–90-second T1 cue, consult the guide. In block 1, week-6 T1 uses half the weight; choose the otherwise unspecified block-2 fraction where needed, using 85% in week 9. T2a uses its own starting weight in block 1 and your current rep max in block 2. Keep the 9RM, four-rep, five-set work where it is required. Choose unnamed optional assistance yourself. The exercise choices are cable crunches, barbell reverse lunges, lying leg curls, dumbbell flyes, lateral raises and chest-supported rows, barbell curls, and deadlifts from a two-inch deficit.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Deficit platform
- Dumbbells
- EZ curl bar
- Flat bench
- Lat pulldown machine
- Lateral-raise machine
- Leg extension machine
- Leg press machine
- Lying leg curl machine
- Squat rack
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