Workout B1
Wednesday- T1Barbell overhead press42.5 kg4 × 3, 1 × 3+
- T2Conventional deadlift70 kg3 × 10
- T3Two-arm dumbbell row25 kg2 × 15, 1 × 15+ · per dumbbell
Coming to iPhone and Android
Proven programs.
Every number worked out.
Catalyst runs the training programs lifters and runners trust, from GZCLP and 5/3/1 to nSuns and Couch to 5K, exactly as written. Enter your numbers once; every set, weight and next step follows. Not sure which program? Find yours →
Workout A1
Monday- T1Back squat85 kg4 × 3, 1 × 3+
- T2Barbell bench press40 kg3 × 10
- T3Lat pulldown55 kg2 × 15, 1 × 15+
Back squat T1 · 12-week forecast
85 → 125 kg
GZCLP, week 1, worked out by Catalyst for an example lifter.
- Programs
- 475
- Styles of training
- 10
- Account needed
- None
- Signal needed
- None
How it works
You lift. The program runs itself.
The best programs are precise: percentages, stages, deloads, resets. Catalyst follows them to the letter, so you never open a spreadsheet again.
- 1
Choose a program
Strength, muscle, powerlifting, running, conditioning or mobility. Every program is explained before you start: its schedule, its sets and where it takes you.
Find yours - 2
Enter your numbers
A recent set or a max for each lift. Catalyst turns them into your starting weights exactly the way the program says to.
- 3
Train. Catalyst does the maths.
Every set, weight and rest is ready when you are. Log a set with one tap; when you finish, the program’s own rules decide what comes next.
Popular programs
Explore before you commit.
Every program page shows its full schedule, each workout’s sets and weights, a twelve-week forecast and the weekly sets for each muscle. Change the numbers to see your own.
Not sure which? Find the one for youStrength: steady progressBeginner
GZCLP
Heavy, medium and light work for the four main lifts, with simple rules for progress and plateaus.
- Sessions
- 3× a week
- Length
- Ongoing
- Equipment
- 5 items
MTWTFSS
85 → 125 kg
Back squat T1 · 12 weeks
Muscle buildingIntermediate
The Rippler
A 12-week GZCL wave for strength and size.
- Sessions
- 4× a week
- Length
- 12 weeks
- Equipment
- 7 items
·······Any 4 days
77.5 → 97.5 kg
Barbell stiff-leg deadlift · 11 weeks
Strength: steady progressBeginner
StrongLifts 5×5
Two alternating full-body workouts of five sets of five. Add weight every session.
- Sessions
- 3× a week
- Length
- Ongoing
- Equipment
- 3 items
MTWTFSS
100 → 187.5 kg
Back squat · 12 weeks
Strength: steady progressIntermediate
nSuns LP
High-volume linear progression driven by your AMRAP sets, five days a week.
- Sessions
- 5× a week
- Length
- Ongoing
- Equipment
- 4 items
MTWTFSS
9 sets · up to 65 kg
Barbell bench press · first workout
Strength: steady progressBeginner
5/3/1 for Beginners
Jim Wendler’s full-body 5/3/1 template with training maxes and assistance.
- Sessions
- 3× a week
- Length
- Ongoing
- Equipment
- 3 items
MTWTFSS
Enter your numbers to see it worked out.
RunningBeginner
Couch to 5K
Nine weeks from brisk walking to running 30 minutes: three run/walk workouts a week, on any days.
- Sessions
- 3× a week
- Length
- 9 weeks
- Equipment
- None
·······Any 3 days
8 → 30 min
Running · 9 weeks
Inside the app
Everything between the sets, handled.
Progression, done for you
Add weight, change stage, deload, retest: each program’s own rules run after every workout, so the next one is always right.
One tap per set
Log a set as prescribed in a single tap, or adjust the reps and weight. Corrections never rewrite your history.
Rest timer on your lock screen
The rest after each set counts down where you can see it, and tells you when it’s time for the next.
Plates and warm-ups worked out
See which plates go on each side of the bar, with warm-up sets that build to your first working set.
History and records
Every workout kept, every lift charted from your first session to your last, with your records as they fall.
Offline and yours
No account needed and no signal required. Your training stays on your phone, and you can export all of it at any time.
The library
475 programs. Each one written down exactly.
From a first barbell program to a meet peak, a first 5K to a half marathon. Each program follows its author’s work, with their rules intact.
- Powerlifting210
- Muscle building96
- Strength: steady progress54
- Bodyweight and kettlebell35
- Strength: waves and cycles35
- Conditioning14
- Running13
- Rehab and mobility11
- Other endurance4
- Intensity techniques3
Be first to train with Catalyst.
Join the waitlist and we’ll email you the day it launches.