Workout 1
Session 1- 3×Wall sit 0:30
- 3×Superman hold 0:20Arm circles 1:00
Ben Pollack total-body circuit
Three rounds each of lower- and upper-body circuits, combining squats, lunges, push-ups, pull-ups and holds.
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Every workout, as Catalyst would give it to you.
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 12 | 0 |
| Calf muscles | 6 | 3 |
| Pectorals | 6 | 0 |
| Quadriceps | 6 | 0 |
| Triceps | 3 | 3 |
| Hamstrings | 0 | 9 |
| Spinal erectors | 0 | 9 |
| Adductors | 0 | 6 |
| Anterior deltoids | 0 | 6 |
| Foot muscles | 0 | 6 |
| Scapular stabilizers | 0 | 3 |
| Serratus anterior | 0 | 3 |
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.
Do the lower-body circuit three times, resting one minute after each round, including the last. Then do the upper-body circuit three times with the same rest. Lunges are thirty steps in total; do the full single-leg hinge and calf-raise counts on each leg. Use a stable wall for handstand push-ups and stop when you cannot do another clean rep. You may replace pull-ups with rows under a stable table. Use a stable support for chair dips. Do arm circles for one minute. Both circuits make up one workout, which you can repeat on days you choose. There is no fixed weekly frequency or weight progression.
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.
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