Greasing the groove
Repeat small sets across the day at about forty percent of your maximum, increasing only when practice feels easy.
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Sets and reps
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
7 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 | Session 7 |
|---|---|---|---|---|---|---|---|
| 1 | Day | Day | Day | Day | Day | Day | Day |
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.
Practise pull-ups daily, spacing sets through the day rather than doing them as a quick circuit. Choose a whole-number rep count around forty percent of your maximum that feels comfortably submaximal. Five sets is one example; you may later use eight to ten. Never train to failure. Every one or two weeks, assess whether you are ready for an increase around five percent and choose the new whole-number rep count. There is no required timer, automatic weekly increase or automatic rounding. Choose other movements yourself, and add practice only if you choose to.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Pull-up bar
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Run Greasing the groove in Catalyst
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