Arnold’s Six-Movement Workout
Repeat six full-body exercises three times a week, adding weight when the final set reaches thirteen reps.
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The schedule
3 workouts a week, on whichever days suit you.
How it works
The program’s own rules, as Catalyst runs them.
Do the six-movement workout three times each week, with a complete rest day between workouts. Start conservatively and keep the four working weights separate. On the last set of each weighted movement, thirteen or more repetitions earns an increase of 2.5 kg or 5 lb next time. Do as many chin-ups and bent-knee sit-ups as you can, keeping your knees bent during sit-ups. Continue for at least three months, then for as long as it remains useful. There is no automatic deload or reset after a miss.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Pull-up bar
- Squat rack
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