Dr. Swole PPLUL — low volume

Eight weeks of five pull, push, leg, upper and lower workouts use fewer sets, with effort rising after two weeks.

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Week by week

Every workout, as Catalyst would give it to you.

Day 1

Monday

This workout’s sets follow from your answers on the day.

Dr. Swole PPLUL — low 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.

WeekMonTueWedFriSat
1Day 1Day 2Day 3Day 4Day 5
2Day 1Day 2Day 3Day 4Day 5
3Day 1Day 2Day 3Day 4Day 5
4Day 1Day 2Day 3Day 4Day 5
5Day 1Day 2Day 3Day 4Day 5
6Day 1Day 2Day 3Day 4Day 5
7Day 1Day 2Day 3Day 4Day 5
8Day 1Day 2Day 3Day 4Day 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
  • Dumbbells
  • EZ curl bar
  • Flat bench
  • Landmine station
  • Lat pulldown machine
  • Leg extension machine
  • Lying leg curl machine
  • Pull-up bar
  • 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.

Find your program

Run Dr. Swole PPLUL — low volume in Catalyst

Every workout ready. Every target clear.

Join the waitlist and we’ll email you the day Catalyst launches.