Smallof2pieces10-week
Ten weeks of four-day lifting mix weekly rep-outs, medium-rep work and assistance with effort targets and heavier waves.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 19 numbers and Catalyst works out every workout from them.
Program
One-rep maxes
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 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Complete ten weeks. Start T2 around RPE 8 and T3 around RPE 7, leaving 1–2 reps in reserve on weekly AMRAPs. Use five-pound increases and a five-pound rounding step even when displaying another unit, applying the 90% training max before rounding the target. Choose supersets and rest as needed. Do core work without added weight for the required reps, choosing any other core or progression changes deliberately. Choose pause depth and duration, how to divide dumbbell-row reps between sides and which side goes first, and equipment setup. Counts refer to one exercise set and are not doubled automatically for sides. Week 10 has only two deload workouts. Choose any later run yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- Lat pulldown machine
- Lying leg curl 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 Smallof2pieces10-week in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.