Arnold Home Workout — Advanced Targets

Nine bodyweight movements every other day, accumulating the higher rep totals in as many clean sets as needed.

Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Session 1

Push-up
50 × max
Chair dip
50 × max
Chair-supported inverted row
50 × max
Bodyweight sit-up
100 × max
Flat bent-leg raise
50 × max
Bent-over trunk twist
50 × max
Air squat
50 × max

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

The schedule

1 workouts a week, on whichever days suit you.

Week	Session 1
1	1

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.

Train every other day when fully rested. Complete one movement’s total before moving to the next, splitting the reps into sets of any size you can manage. Rest as needed, stop a set before your form deteriorates, and use your full comfortable range. Elevated push-ups and foot-assisted chair dips are allowed. Beginners can choose ten or fewer reps per movement and gradually build toward the full targets. If you are sore or leave work unfinished, assess whether you are ready to train before changing your schedule or targets. For the advanced squat work, choose a target between fifty and seventy reps before the workout.

What you need

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

Stable chair
Pull-up bar

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 Arnold Home Workout — Advanced Targets in Catalyst

Every workout ready. Every target clear.

Join the waitlist and we’ll email you the day Catalyst launches.