Day 1
MondayThis workout’s sets follow from your answers on the day.
Dr. Swole PPLUL — high volume
Eight weeks of five pull, push, leg, upper and lower workouts use more sets, with effort rising after two weeks.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Dr. Swole PPLUL — high volume asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on Mon, Tue, Wed, Fri, Sat.
| Week | Mon | Tue | Wed | Fri | Sat |
|---|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 2 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 3 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 4 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 5 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 6 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 8 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
How it works
The program’s own rules, as Catalyst runs them.
Run eight weeks of Pull, Push, Legs, Upper and Lower, resting after Legs and Lower. Choose your compound weights for RPE 7–8 in week one, 8–9 in week two and 9–10 afterwards. Accessories target RPE 8, then 9, then 9–10. Choose your target within each range and check how hard your sets actually feel. Before doing abdominal trisets, choose the exercises and repetitions.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Chest press machine
- Dumbbells
- Flat bench
- Hack squat machine
- Landmine station
- Lat pulldown machine
- Leg extension machine
- Leg press machine
- Lying leg curl machine
- Preacher curl machine
- Shoulder press machine
- Squat rack
- Standing calf machine
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 Dr. Swole PPLUL — high volume in Catalyst
Every workout ready. Every target clear.
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