Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
GZCL UHF+ Five-Day Program
Five weeks of five-day lifting add heavy singles to frequent practice, using daily two-rep maxes and fatigue changes.
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.
Details
The program’s usual settings
Smallest weight jumps
kg
2-rep maxkg
2-rep maxkg
2-rep maxkg
2-rep maxkg
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2-rep maxWeek by week
Every workout, as Catalyst would give it to you.
GZCL UHF+ Five-Day Program asks you questions before this workout, so its sets follow from your answers on the day.
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 |
How it works
The program’s own rules, as Catalyst runs them.
Train five days, then rest two days each week. Use estimated daily 2RMs as training maxima, separately for squat, bench, deadlift, overhead press, incline bench and front squat. Use a rounding step of five in your chosen weight unit. For each T3, warm up through 3–4 sets to the heaviest weight you can use in its rep range; the final warm-up counts as the first work set. Keep that weight for the remaining maximum sets, leaving 1–2 reps in reserve. In Week 5, cap the T1 back-off max at eight reps with one left, and leave two on the T2 max. If you feel run down, leave 2–3 reps on T1 and T2 max sets and remove one set from each T3 for the rest of the week, then resume next week. After Week 5, arrange your training-max tests yourself. Rest 3–5 minutes between T1 sets, 2–3 between T2 and 60–90 seconds between T3.
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
- Cable stack
- Deficit platform
- Dumbbells
- EZ curl bar
- Flat bench
- Lat pulldown machine
- Parallel bars
- Pec deck machine
- Pull-up bar
- 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 UHF+ Five-Day Program in Catalyst
Every set ready. Every weight right.
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