GZCL Multi Day Cycles — 2 Day
Four-week percentage cycles offer two to six lifting days, pairing heavy main lifts with higher-rep work and assistance.
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Enter these 2 numbers and Catalyst works out every workout from them.
Planned weights
Starting weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | day 1 | day 2 |
| 2 | day 1 | day 2 |
| 3 | day 1 | day 2 |
| 4 | day 1 | day 2 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Choose one of five four-week schedules before starting and repeat that schedule. Follow the targets, consulting the guide and choosing a weight yourself if its basis is unclear rather than guessing. In the three-day schedule, choose the week-4 face-pull set count. Keep rep ranges, final AMRAPs and the full glute-ham work for each leg. For planks, use the one-minute or maximum-duration block and finish when the hold ends. Exercise choices here are sit-ups, unweighted seated Russian twists, standing leg raises, lat pulldowns, bench and barbell curls. Choose pause, band and tempo details and your recovery. Keep training maxima unchanged within each cycle. After the final 1+ or 3+ work, compare clean sets and achieved reps with the guide, then choose the next cycle’s training maxima. Missing results do not justify an automatic increase.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Flat bench
- Lat pulldown machine
- 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 Multi Day Cycles — 2 Day in Catalyst
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