Workout Phase1A
Session 1- Plank 0:30
- 2×Kneeling side plank 0:20
Strong Curves Best Butt Bodyweight
Twelve weeks of glute-first bodyweight workouts, rotating three sessions and advancing movements every four weeks.
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Every workout, as Catalyst would give it to you.
Workout Phase1B
Session 2- Foot elevated single leg glute bridge3 × 10–20/side per side
- Negative chin-up3 × 1–3
- Bodyweight step-up3 × 10–20/side per side
- Kneeling push up3 × 5–15
- Stability ball back extension3 × 10–20
- Unbanded clam shell1 × 20–30/side per side
- Floor crunch1 × 20–30
- Side crunch1 × 20–30/side per side
Workout Phase1C
Session 3- 3×Glute march 0:30
Where it takes you
Minutes of each activity, workout by workout, over all 12 weeks.
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 | 9 | 0 |
| Scapular retractors | 6 | 3 |
| Gluteals | 6 | 2 |
| Pectorals | 3 | 0 |
| Quadriceps | 3 | 0 |
| Abdominals | 2 | 0 |
| Hip abductors | 2 | 0 |
| Biceps | 0 | 9 |
| Hamstrings | 0 | 6 |
| Posterior deltoids | 0 | 6 |
| Spinal erectors | 0 | 5 |
| Adductors | 0 | 3 |
| Anterior deltoids | 0 | 3 |
| Calf muscles | 0 | 3 |
| Forearms | 0 | 3 |
| Serratus anterior | 0 | 3 |
| Triceps | 0 | 3 |
| Hip flexors | 0 | 2 |
| Obliques | 0 | 2 |
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Phase1A | Phase1B | Phase1C |
| 2 | Phase1A | Phase1B | Phase1C |
| 3 | Phase1A | Phase1B | Phase1C |
| 4 | Phase1A | Phase1B | Phase1C |
| 5 | Phase2A | Phase2B | Phase2C |
| 6 | Phase2A | Phase2B | Phase2C |
| 7 | Phase2A | Phase2B | Phase2C |
| 8 | Phase2A | Phase2B | Phase2C |
| 9 | Phase3A | Phase3B | Phase3C |
| 10 | Phase3A | Phase3B | Phase3C |
| 11 | Phase3A | Phase3B | Phase3C |
| 12 | Phase3A | Phase3B | Phase3C |
How it works
The program’s own rules, as Catalyst runs them.
Complete three four-week phases in order. Train three or four times a week, rotating A, B and C across week boundaries throughout each phase. For paired exercises, do A1 then A2, rest and repeat, and do the same for B1/B2. Rest thirty to ninety seconds after each pair, or longer if needed. Choose a difficulty that lets you stay within the rep range with good form. Squeeze your glutes and pause at the top of bridges and hip thrusts; in phase-three workout C, pause hip thrusts for three seconds. Build to the top of each rep range, then choose added weight or a harder variation. Build single-rep push-ups and chin-ups one rep at a time. Warm up with the foam-rolling and activation drills in amounts you choose, and use stable supports. Added weight is optional for bodyweight exercises.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Stable exercise box
- Stable chair
- Mobility dowel
- Flat bench
- Pull-up bar
- Stability ball
- Stable exercise step
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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