PHUL Standard

Twelve weeks of four upper and lower workouts pair heavy strength days with higher-rep muscle-building days.

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Your numbers

Enter these 51 numbers and Catalyst works out every workout from them.

Starting weights

Barbell bench press

Incline dumbbell bench press

Barbell row

Lat pulldown

Barbell overhead press

Barbell biceps curl

EZ bar skullcrusher

Back squat

Conventional deadlift

Leg press

Lying leg curl

Standing machine calf raise

Incline barbell bench press

Dumbbell flat bench fly

Seated cable row

One-arm dumbbell row

Dumbbell lateral raise

Incline dumbbell biceps curl

Cable triceps pressdown

Front squat

Barbell lunge

Machine leg extension

Lying leg curl hypertrophy

Seated machine calf raise

Leg-press calf raise

Details

Barbell bench press increase

Incline dumbbell bench press increase

Barbell row increase

Lat pulldown increase

Barbell overhead press increase

Barbell biceps curl increase

EZ bar skullcrusher increase

Back squat increase

Conventional deadlift increase

Leg press increase

Lying leg curl increase

Standing machine calf raise increase

Incline barbell bench press increase

Dumbbell flat bench fly increase

Seated cable row increase

One-arm dumbbell row increase

Dumbbell lateral raise increase

Incline dumbbell biceps curl increase

Cable triceps pressdown increase

Front squat increase

Barbell lunge increase

Machine leg extension increase

Lying leg curl hypertrophy increase

Seated machine calf raise increase

Leg-press calf raise increase

Rep counts

Rep allocation

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.

Week	Session 1	Session 2	Session 3	Session 4
1	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
2	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
3	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
4	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
5	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
6	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
7	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
8	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
9	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
10	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
11	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy
12	UpperPower	LowerPower	UpperHypertrophy	LowerHypertrophy

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.

Repeat the twelve-week routine in this order: Upper Power, Lower Power, rest, Upper Hypertrophy, Lower Hypertrophy, then rest. Keep these recovery gaps when choosing dates. Choose equipment alternatives, calf exercises and how to divide work between sides before starting. Use working weights you choose and keep them if you repeat the routine. Choose deload timing and any changes not specified by the program yourself.

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
EZ curl bar
Flat bench
Lat pulldown machine
Leg extension machine
Leg press machine
Lying leg curl machine
Seated calf machine
Squat rack

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Run PHUL Standard in Catalyst

Every set ready. Every weight right.

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