LSUS 10-5-3
Ten weeks of five-day Olympic lifting move from tens, fives and threes before peaking, with lighter repeat work midweek.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 22 numbers and Catalyst works out every workout from them.
Program
Back squat
Barbell shrug
Barbell bench press
Barbell row
Clean deadlift
Clean pull
Front squat
Barbell overhead press
Push jerk
Barbell push press
Barbell Romanian deadlift
Snatch deadlift
Snatch pull
Jerk
Muscle snatch
Snatch
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
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 |
How it works
The program’s own rules, as Catalyst runs them.
Complete ten weeks: three weeks of tens, three of fives, three of threes, then the peak week. Train Monday, Tuesday, Wednesday, Thursday and Saturday, following the exercise order and repeating 90% targets on day 3 and the indicated day-4 work. Choose weights where needed, including military-press 5RM, lunges, jerk drives and named variations. For muscle-snatch technique work with no fixed count, follow your coach’s guidance. Perform clean and jerk together at one weight. Choose pull-up and hyperextension weight yourself. On day 5, use your actual heavy attempts to decide when you have reached an acceptable maximum. Arrange warm-ups, recovery, deloads and later training yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Flat bench
- Pull-up bar
- 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.
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