Workout A
Session 1- Dumbbell Bulgarian split squat0 kg3 × max/side per side · per dumbbell
- Dumbbell floor press0 kg3 × max · per dumbbell
- Dumbbell stiff-leg deadlift0 kg3 × max · per dumbbell
- Plank1 × —
Dumbbell Stopgap
Three weekly dumbbell workouts alternate A and B, adding weight after three sets of ten and backing off after stalls.
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Every workout, as Catalyst would give it to you.
Workout B
Session 2- Dumbbell Bulgarian split squat0 kg3 × max/side per side · per dumbbell
- Seated dumbbell overhead press0 kg3 × max · per dumbbell
- Two-arm dumbbell row0 kg3 × max · per dumbbell
- Plank1 × —
Workout A
Session 3- Dumbbell Bulgarian split squat0 kg3 × max/side per side · per dumbbell
- Dumbbell floor press0 kg3 × max · per dumbbell
- Dumbbell stiff-leg deadlift0 kg3 × max · per dumbbell
- Plank1 × —
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.
The weights in this program stay where they start.
A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | A | B | A |
| 2 | B | A | B |
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.
Alternate A and B on three nonconsecutive days a week: A/B/A, then B/A/B. Before starting, put your available dumbbell weights in increasing order; the five-weight example can be replaced with your own equipment. Begin with the lightest weight, or empty hands if needed. For each strength exercise, do three maximum sets capped at ten reps. When all three sets reach ten with good form, move to the next available weight. If the same three-set result repeats at the same weight for three consecutive workouts, move down two weights, stopping at the lightest. Progress each exercise separately, including the leg exercise shared by A and B. If there is no heavier weight, decide to finish this progression. Planks are maximum holds, and you can do fewer than three. You may add dips and pull-ups in amounts you choose.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Dumbbells
- Flat bench
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 Dumbbell Stopgap in Catalyst
Every set ready. Every weight right.
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