Nine bodyweight movements every other day, starting with lower rep totals and easier push-ups or dips as needed.
Not sure it’s for you? See programs like it, ranked for you →Every workout, as Catalyst would give it to you.
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
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.
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.
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
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 Arnold Home Workout — Beginner Targets in Catalyst
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