GZCL MRS Community
Six weeks of four-day lifting use bench, squat, supported bench and deadlift rep-outs, checking reps before increases.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 13 numbers and Catalyst works out every workout from them.
Training maxes
Starting weights
Details
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Bench | Squat | Sling | Deadlift |
| 2 | Bench | Squat | Sling | Deadlift |
| 3 | Bench | Squat | Sling | Deadlift |
| 4 | Bench | Squat | Sling | Deadlift |
| 5 | Bench | Squat | Sling | Deadlift |
| 6 | Bench | Squat | Sling | Deadlift |
How it works
The program’s own rules, as Catalyst runs them.
Train four times a week for six weeks. Use separate training maxima, seven T2 starting weights, separate T1 and T2 weekly increases and your own rounding step. Leave 1–2 reps in reserve and compare total reps before choosing increases. Choose extra assistance yourself and plan later training yourself. Decide whether dumbbell weights mean per dumbbell, and choose how to divide one-arm rows between sides.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Deficit platform
- Dumbbells
- Flat bench
- Elastic upper-arm bench press support
- 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 GZCL MRS Community in Catalyst
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