Workout 1
Session 1- Four-count burpee19 sets · 1–10 reps
- Pull-up19 sets · 1–10 reps
Burpee and Pull-Up Pyramids
Climb from one to ten burpees, descend to one, then repeat the same pyramid for pull-ups.
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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 |
|---|---|---|
| Latissimus dorsi | 19 | 0 |
| Biceps | 0 | 19 |
| Forearms | 0 | 19 |
| Scapular retractors | 0 | 19 |
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 four-count burpee pyramid, then the pull-up pyramid. Choose the peak before starting: ten is an example, and four or five are allowed lower peaks. Start at one, add a rep each set to the peak, then descend from one below the peak to one. Finish each four-count burpee standing, without a jump. Aim to finish in under fifteen minutes, resting as needed, and complete the work even if you miss that goal time. Choose the date and rest for any later workout yourself; there is no fixed weekly frequency or automatic progression.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- 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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