Workout SQ
Session 1This workout’s sets follow from your answers on the day.
PRIME Four-Round Powerbuilding
Four rolling five-day rounds train four main lifts, with near-failure work to raise weight before a lighter final round.
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.
One-rep maxes
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1-rep maxkg
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1-rep maxWeek by week
Every workout, as Catalyst would give it to you.
PRIME Four-Round Powerbuilding asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | SQ | BP | DL | OHP |
| 2 | SQ | BP | DL | OHP |
| 3 | SQ | BP | DL | OHP |
| 4 | SQ | BP | DL | OHP |
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.
Each round is four training days in order, then a rest day, so four rounds take twenty days rather than calendar weeks. Use your current one-rep maxes as they are, with no training-max reduction. Rounds 1 and 2 each have two near-failure AMRAP sets. Your final 95% set in Round 3 sets each lift’s next-cycle max: your current max plus five pounds for every rep beyond one. Keep the same maxes through Round 4. Round loads to the nearest weight your equipment allows. Every accessory slot must be filled; the extra sets marked optional are up to you, and the suggested exercises can be swapped for similar ones. Supersets, drop sets, pyramids or straight sets are all fine. Add extra main sets only in Round 4, and take the single rest day after every round without adding weekends.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Leg extension 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 PRIME Four-Round Powerbuilding in Catalyst
Every set ready. Every weight right.
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