Workout 1
MondayThis workout’s sets follow from your answers on the day.
Dexter Jackson Four-Day Split
Four body-part workouts train chest and biceps, quads and calves, shoulders and triceps, then back and hamstrings.
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Every workout, as Catalyst would give it to you.
Dexter Jackson Four-Day Split asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on Mon, Tue, Thu, Fri.
| Week | Mon | Tue | Thu | Fri |
|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 |
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.
Train four times a week. Choose your first working weight and increase it at each heavier tier, keeping sets at the same weight together. Before the three down-and-back lunge trips, choose the length of the lane you will use.
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
- Kneeling leg curl machine
- Landmine station
- Lat pulldown machine
- Lateral-raise machine
- Leg extension machine
- Leg press machine
- Lying leg curl machine
- Overhead curl machine
- Preacher curl machine
- Reverse-fly machine
- Seated calf machine
- Smith machine
- Squat rack
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.
Run Dexter Jackson Four-Day Split in Catalyst
Every workout ready. Every target clear.
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