Alberto Núñez — Glute and Hamstring Emphasis
Fifteen weeks of upper and lower workouts emphasize glutes and hamstrings, with two favourite workouts in week eight.
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Day 1 starting weights
Details
Day 2 starting weights
Day 3 starting weights
Day 4 starting weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Do the four workouts in order each week, with no more than two consecutive training days. After seven weeks, choose two different favourite workouts for week eight and do them normally. Return to four workouts a week for weeks nine through fourteen, then take all of week fifteen off. Choose your starting weights and the increments your equipment allows. Use one weight across each movement’s sets. Once every set reaches the top of its rep range twice, add the smallest available increment; the two successful workouts need not be consecutive. Progress sissy squats by feel. Rest periods and tempo are up to you.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Lat pulldown machine
- Leg extension machine
- Leg press machine
- Seated calf machine
- Seated leg curl machine
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