Mythical Mass

Twenty-six weeks link four muscle-building plans, from five sets of ten to high-rep assistance and ten-set lifting.

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Your numbers

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Details

The program’s usual settings

Program

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One-rep maxes

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Deep Water details

The program’s usual settings

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.

WeekSession 1Session 2Session 3Session 4
1BBB1SqBBB1BpBBB1DlBBB1Ohp
2BBB1SqBBB1BpBBB1DlBBB1Ohp
3BBB1SqBBB1BpBBB1DlBBB1Ohp
4BBB2SqBBB2BpBBB2DlBBB2Ohp
5BBB2SqBBB2BpBBB2DlBBB2Ohp
6BBB2SqBBB2BpBBB2DlBBB2Ohp
7DeloadSqDeloadBpDeloadDlDeloadOhp
8Monolith1W1D1Monolith1W1D2Monolith1W1D3
9Monolith1W2D1Monolith1W2D2Monolith1W2D3
10Monolith1W3D1Monolith1W3D2Monolith1W3D3
11Monolith2W1D1Monolith2W1D2Monolith2W1D3
12Monolith2W2D1Monolith2W2D2Monolith2W2D3
13Monolith2W3D1Monolith2W3D2Monolith2W3D3
14DeloadSqDeloadBpDeloadDlDeloadOhp
15BeginnerW1D1BeginnerW1D2BeginnerW1D3BeginnerW1D4BeginnerW1D5
16BeginnerW2D1BeginnerW2D2BeginnerW2D3BeginnerW2D4BeginnerW2D5
17BeginnerW3D1BeginnerW3D2BeginnerW3D3BeginnerW3D4BeginnerW3D5
18BeginnerW4D1BeginnerW4D2BeginnerW4D3BeginnerW4D4BeginnerW4D5
19BeginnerW5D1BeginnerW5D2BeginnerW5D3BeginnerW5D4BeginnerW5D5
20BeginnerW6D1BeginnerW6D2BeginnerW6D3BeginnerW6D4BeginnerW6D5
21IntermediateD 1IntermediateD 2IntermediateD 3IntermediateD 4IntermediateD 5
22IntermediateD 1IntermediateD 2IntermediateD 3IntermediateD 4IntermediateD 5
23IntermediateD 1IntermediateD 2IntermediateD 3IntermediateD 4IntermediateD 5
24IntermediateD 1IntermediateD 2IntermediateD 3IntermediateD 4IntermediateD 5
25IntermediateD 1IntermediateD 2IntermediateD 3IntermediateD 4IntermediateD 5
26IntermediateD 1IntermediateD 2IntermediateD 3IntermediateD 4IntermediateD 5

How it works

The program’s own rules, as Catalyst runs them.

Follow 26 weeks in order: six of BBB, a deload, six of Building the Monolith, another deload, six of Deep Water Beginner, then six of Original Intermediate. Deload sets are five reps at 40%, 50% and 60%. Keep BBB’s fixed fives and assistance totals. In Monolith, do the twenty-rep squat work at 45%/55% and use 86% on week-2 Friday. In Beginner, alternate strict press and push press. Use 55% of the rounded training max for light technique, rounding the estimated 10RM, training max and final target upward in separate steps. Use four-, three- and two-minute recovery as the weeks call for. Choose accessory weights, equipment, rep ranges, supersets and how to split reps into sets. Choose phase maxima and rounding before advancing. For any weight not determined by the plan, consult the guide rather than guessing. Choose any later run yourself.

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
  • Stable exercise box
  • Cable stack
  • Dumbbells
  • Flat bench
  • Medicine ball
  • Parallel bars
  • Pull-up bar
  • Squat rack

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