Workout Push
Session 1- Feet-elevated push-up4 × max
- Diamond push-up4 × max
- Broomstick fly3 × max
- Wall handstand push-up2 × max
- Band lateral raise4 × max
- Wall skullcrusher3 × max
- Chair dip3 × max
Ben Pollack bodyweight PPL 1
A home push, pull and legs menu with bodyweight, bands and effort-limited sets rather than fixed rep counts.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Workout Pull
Session 2- Pull-up5 × max
- Bent-leg inverted row5 × max
- Duffle bag clean3 × max
Workout Legs
Session 3This workout’s sets follow from your answers on the day.
Ben Pollack bodyweight PPL 1 asks you questions before this workout, so its sets follow from your answers on the day.
Where it takes you
Each activity’s target, workout by workout.
Ben Pollack bodyweight PPL 1 asks you questions before each workout, so its targets can’t be worked out ahead.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Push | Pull | Legs |
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.
Choose from the push, pull and legs workouts, arranging your own training days and recovery. Effort ratings of six, seven, five or eight tell you how hard to work rather than how many reps to do; the duffle-bag row uses effort eight. End failure sets when you cannot do another clean rep. For lateral raises, use bands or light weights you have available. Choose any added weight and check that your furniture is stable before training. Choose your warm-up reps and the time for each of the three halfway hinge holds before you start; ten seconds is an example, not a required hold. Decide how to divide single-leg work between sides. There is no fixed repeat schedule, rest period or weight progression; if the recommended weekly frequency is a range, use its lower end and add workouts only if you choose to.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Stable chair
- Pull-up bar
- Resistance bands
- Strongman sandbags
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 Ben Pollack bodyweight PPL 1 in Catalyst
Every workout ready. Every target clear.
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