Animal Homegrown High Volume

Rotate legs, push and pull with bands and bodyweight, using four or five slow-lowering sets before a rest day.

Your numbers

Enter these 18 numbers and Catalyst works out every workout from them.

Exercise choices

Legs exercise 1

Legs exercise 2

Legs exercise 3

Legs exercise 4

Legs exercise 5

Legs exercise 6

Push exercise 1

Push exercise 2

Push exercise 3

Push exercise 4

Push exercise 5

Push exercise 6

Pull exercise 1

Pull exercise 2

Pull exercise 3

Pull exercise 4

Pull exercise 5

Pull exercise 6

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

3 workouts a week, on whichever days suit you.

Week	Session 1	Session 2	Session 3
1	Legs	Push	Pull

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.

Spend at least one week on the low-volume routine before starting this higher-volume routine, and begin only when fully rested. Repeat legs, push and pull workouts, then take one day off, making a four-day cycle. Keep your chosen exercises consistent so you can compare workouts. Use your full comfortable range, taking three or four seconds to lower and lifting as explosively as good form allows. End a maximum set at muscular failure or before your technique breaks down. Keep track of the reps, weight and band setup you actually use. Allow about two minutes between demanding compound sets and one minute between isolation sets, and wait longer if your breathing and heart rate have not recovered. Move continuously through the warm-up. Choose any exercise substitutions or resistance changes before using them.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

Stable exercise box
Stable chair
Stable counter
Flat bench
Pull-up bar
Resistance bands
Sturdy table
Exercise towel
Wall support

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.

Find your program

Run Animal Homegrown High Volume in Catalyst

Every workout ready. Every target clear.

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