Workout 1
Session 1- Bodyweight walking lunge2 × max
- Push-up2 × max
- Horizontal bodyweight row2 × max
- Plank shoulder tap2 × max
BWF Minimalist Routine
Lunges, push-ups, pulling work and shoulder taps in two to six rounds, stopping with one or two clean reps left.
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Every workout, as Catalyst would give it to you.
Workout 2
Session 2- Bodyweight walking lunge2 × max
- Push-up2 × max
- Horizontal bodyweight row2 × max
- Plank shoulder tap2 × max
Workout 3
Session 3- Bodyweight walking lunge2 × max
- Push-up2 × max
- Horizontal bodyweight row2 × max
- Plank shoulder tap2 × 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
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | 1 | 2 | 3 |
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 about three times a week on days you choose; daily practice is allowed if you recover well, and extra workouts are optional. Before each workout, choose two to six rounds. In each round, do walking lunges, push-ups, rows and plank shoulder taps with little or no rest. Choose to stop with one or two good reps left. Use a variation you can manage with good form; once three sets of eight to ten feel comfortable, consider a harder variation. If you miss a target, reduce the next target by one or two. You can add Superman, bird-dog, deadbug, hinge, squat, calf or extra core work, choosing the amount yourself.
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.
Run BWF Minimalist Routine in Catalyst
Every workout ready. Every target clear.
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