Dr. Swole PPLUL — moderate volume optimized order
Five weekly muscle-building workouts use moderate set counts and a revised exercise order, adding weight after top reps.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 19 numbers and Catalyst works out every workout from them.
Day 1 starting weights
Day 2 starting weights
Day 3 starting weights
Day 4 starting weights
Day 5 starting weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
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
- Dumbbells
- EZ curl bar
- Flat bench
- Lat pulldown machine
- Leg extension machine
- Leg press 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.
Run Dr. Swole PPLUL — moderate volume optimized order in Catalyst
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