SPF 4-day
Four-week cycles of four upper and lower days end with rep-outs at 75%, setting new maxes for the next cycle.
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Program
One-rep maxes
Week by week
Every workout, as Catalyst would give it to you.
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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 |
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 four-week cycles. In Week 4, finish main work with an AMRAP at 75% after two sets of eight at 68%. Choose each accessory exercise, its rep target within the range and its weight. At the end, use the estimated 1RMs from your rep results as the next cycle’s starting maxes. If you achieve zero reps, keep the previous estimate and decide how to continue before beginning another cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Stable exercise box
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- 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 SPF 4-day in Catalyst
Every set ready. Every weight right.
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