Day 1
Session 1- Wide-grip push-up3 × 15
Thirty-day arm challenge
Thirty daily arm workouts build from bodyweight to dumbbells, with push-up ladders at the end of each week.
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Every workout, as Catalyst would give it to you.
Day 2
Session 2- Wide-grip push-up3 × 15
- Chair dip3 × 15
Day 3
Session 3- Wide-grip push-up3 × 15
- Chair dip3 × 15
- Diamond push-up3 × 10
Day 4
Session 4- Plank shoulder tap 0:30
Day 5
Session 5- Plank shoulder tap 0:30
Day 6
Session 6- 3×Dolphin push-up 0:25
Day 7
Session 7- 8×Child pose 0:05
Where it takes you
Minutes of each activity, workout by workout, over all 5 weeks.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Pectorals | 47 | 0 |
| Triceps | 18 | 35 |
| Anterior deltoids | 0 | 53 |
| Serratus anterior | 0 | 35 |
| Scapular stabilizers | 0 | 12 |
The schedule
7 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 | Session 7 |
|---|---|---|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| 2 | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 |
| 3 | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21 |
| 4 | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 |
| 5 | Day 29 | Day 30 |
How it works
The program’s own rules, as Catalyst runs them.
Follow the thirty days in order. In each of the first four weeks, add that week’s exercises over the first five days; do the fine-tuning and ladder workouts on their own. Days twenty-nine and thirty are also separate workouts. Include every pulse and half-range repetition within its set. Rest after every ladder rung, including the final single. On day twenty-eight, descend from twelve repetitions to one once. Use light weights around two-and-a-half pounds for taps, and choose dumbbells between five and ten pounds for the moderate work. Dumbbell weights are per hand. Alternate the leading arm on up-downs, and do mountain climbers on each side when called for. Day eighteen has three thirty-second bouts combining up-downs and jacks. On days twenty-two and twenty-nine, finish both the push-up and extension before counting a pair. If you miss a day, decide where to move it before continuing. No extra timed rests are set beyond the holds and ladder breaks.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Stable chair
- Dumbbells
- Flat bench
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 Thirty-day arm challenge in Catalyst
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