Kizen back hypertrophy
Eight weeks of three pull-up and back workouts, using your maximum reps and easier pull-ups in weeks four and eight.
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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
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 |
| 2 | Day 1 | Day 2 | Day 3 |
| 3 | Day 1 | Day 2 | Day 3 |
| 4 | Day 1 | Day 2 | Day 3 |
| 5 | Day 1 | Day 2 | Day 3 |
| 6 | Day 1 | Day 2 | Day 3 |
| 7 | Day 1 | Day 2 | Day 3 |
| 8 | Day 1 | Day 2 | Day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Do three workouts in order each week for eight weeks, with an optional deload in week nine. Choose days that preserve that frequency, and decide whether to do the deload before scheduling it. Start with a clean maximum of at least six pull-ups: the first workout uses that maximum minus five reps, and the second uses it minus three. Choose your row weights and added pull-up weight yourself; there is no required percentage progression or increase. Use no added pull-up weight in weeks four and eight. Finish band rows and face pulls with a failure set. On day one, leave three reps in reserve on chest-supported rows. On day two, leave two through week three and in the deload, then one in weeks four through eight. On day three, leave two on weighted pull-ups and three on one-arm rows. Do the full band-row target on each arm and choose the side order. No fixed rest time is set.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Cable stack
- Dumbbells
- Pull-up bar
- Resistance bands
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