THE CATALYST PROGRAM

Phase One: Foundation for Strength and Growth

INTRODUCTION
The Catalyst Program is the ignition point of the Parabellum Method — a four-day training system designed to rebuild the body, sharpen the mind, and establish the habits that sustain long-term strength.

This isn’t about chasing fatigue or chasing trends. It’s about building capability — brick by brick — through intelligent, progressive training. Each session is designed to refine movement, strengthen your foundation, and teach you how to apply effort with intent.

The goal isn’t to “work out.” The goal is to train with purpose.

You’ll build muscle. You’ll get stronger. But more importantly, you’ll develop the focus, discipline, and composure that carry into every part of life.

WHAT TO EXPECT

Phase One: Foundation Building
This first phase of the Parabellum journey focuses on control, consistency, and structure. You’ll learn how to move well before moving heavy — developing the kind of strength that lasts.

Over the next four weeks, you’ll:

  • Develop efficient movement patterns

  • Strengthen the mind-muscle connection

  • Learn to control tempo: slow, intentional eccentrics and powerful concentrics

  • Build recovery habits and increase work capacity

By the end of this phase, you’ll not only lift more — you’ll understand your body better.

THE 4-DAY SPLIT: BALANCED HYBRID APPROACH

  • Day 1: Chest & Triceps

  • Day 2: Back & Biceps

  • Day 3: Shoulders & Core

  • Day 4: Legs & Calves

This structure balances intensity and recovery, giving each major system the attention it needs while reinforcing consistent technique.

KEY TRAINING PRINCIPLES

  • Time Under Tension (TUT): Master controlled eccentrics to maximize strength and hypertrophy.

  • Supersets & Dropsets: Use intelligent fatigue to build density and endurance.

  • FST-7 (Fascial Stretch Training): Expand capacity for growth through high-volume finishers.

  • Progressive Overload: Add resistance gradually — earn every increase through execution.

THE PARABELLUM MENTALITY

The Catalyst Program isn’t about being the biggest or strongest in the room. It’s about being prepared — mentally and physically — for whatever life throws at you.

This program teaches discipline, consistency, and technical awareness. It’s a practice of control: over your breath, your pace, your reactions. When life gets heavy, you’ll already know how to carry the weight.

EXECUTION

Approach every session like it matters — because it does. Track your lifts. Focus on form. Rest with intent.
Six weeks from now, you won’t just move differently; you’ll think differently.

This is Phase One of Parabellum. The Catalyst.
Train with precision. Build with purpose. Move with control.

THE CATALYST PROGRAM — 6-WEEK FOUNDATION

Focus: Rebuild strength, coordination, and discipline through a gradual, structured progression.
Tools: Barbell • Dumbbell • Machine • Cable only
Format: 4 Days/Week | 60–70 minutes per session | 90 sec rest compounds • 60 sec isolation

PHASE ONE: LEARN & ADAPT (Weeks 1–2)

Goal: Teach movement patterns and tempo. Build consistency.

  • Tempo: 3-1-1 (3 sec down, 1 sec pause, 1 sec up)

  • Intensity: RPE 5–6 (finish every set with several reps left in the tank)

  • Focus: Movement quality, posture, breathing, joint control

Weekly Flow:

  • Day 1 — Chest & Triceps: Flat BB Bench, Incline DB Press, Machine Chest Press, Rope Pushdown, Overhead DB Extension

  • Day 2 — Back & Biceps: Lat Pulldown, Seated Cable Row, DB Row, BB Curl, Machine Preacher Curl

  • Day 3 — Shoulders & Core: Seated DB Press, Cable Lateral Raise, Reverse Pec Deck, Cable Crunch, Bodyweight Plank

  • Day 4 — Legs & Calves: Leg Press, DB RDL, Leg Curl Machine, Seated Calf Raise, Standing Calf Raise

Purpose: Learn alignment and control. Keep loads light enough to perfect form.

PHASE TWO: BUILD & BALANCE (Weeks 3–4)

Goal: Gradually increase load, improve work capacity, maintain perfect form.

  • Tempo: 2-1-1

  • Intensity: RPE 6–7

  • Focus: Consistent training rhythm, progressive overload by small increments.

Progression Plan:

  • Add 5–10 % load if all sets felt comfortable in Week 2.

  • Keep same exercises; focus on smoother execution.

  • Add 1 extra set (most movements go from 3 → 4 sets).

Purpose: Build confidence under moderate load. Reinforce habit through repetition.

PHASE THREE: STRENGTH & CONTROL (Weeks 5–6)

Goal: Apply strength with control, prepare for next phase.

  • Tempo: 2-0-1 (faster concentric, smooth control)

  • Intensity: RPE 7–8

  • Focus: Execute heavier sets safely, track personal bests.

Adjustments:

  • Keep same movement list.

  • For each compound lift, use one “focus set”: heavier weight, 6–8 reps.

  • All accessory moves stay in the 10–12 rep range for control.

Purpose: Show measurable improvement — stronger lifts, better form, improved recovery.

WEEK-TO-WEEK PROGRESSION SUMMARY

Week Theme Focus Practical Goal 1 Learn Form, tempo, breathing Comfort under the bar 2 Adapt Consistency Smooth rep cadence 3 Build Add small load Confidence in movement 4 Balance Stable rhythm Increase total volume 5 Strength Controlled intensity Lift heavier with precision 6 Control Technique under fatigue Finish confident & pain-free

PROGRAM NOTES

  • Warm-Up: 5–8 min light cardio + mobility + 2 light ramp sets.

  • Cool-Down: 5 min stretching or easy movement.

  • Load Increases: Only when all prescribed reps are hit with good form.