Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
PHUL Advanced J. Bui 6-Day 13-Week
Thirteen weeks of six-day lifting mix strength and muscle work with max-based percentages, retesting before repeating.
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
Week by week
Every workout, as Catalyst would give it to you.
PHUL Advanced J. Bui 6-Day 13-Week asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
6 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 6 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 7 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 8 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 9 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 10 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 11 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 12 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 13 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday through Saturday in order for thirteen weeks and rest Sunday. Use each current 1RM until you deliberately replace it after a retest. After week 13, retest or re-estimate and choose new maxima before another run. Choose accessory weights and increases yourself. Dumbbell weights are per hand, while machine weights mean the machine’s own reading. Unilateral rep counts are totals across the sides; choose how to divide them. Leave one or two reps in reserve early on and use your actual effort during heavy weeks. For time under tension, use four tempo phases, and use the rest-per-set (RPS) time between sets.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Hip adduction/abduction machine
- Lat pulldown machine
- Leg extension machine
- Parallel bars
- Pec deck machine
- Preacher support bench
- Reverse-fly 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 PHUL Advanced J. Bui 6-Day 13-Week in Catalyst
Every set ready. Every weight right.
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