Workout Lower
MondayThis workout’s sets follow from your answers on the day.
Generic Bulking Routine — Hypertrophy
Four upper and lower workouts use six-to-eight-rep main sets, with two easier weeks after six to eight hard weeks.
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Every workout, as Catalyst would give it to you.
Generic Bulking Routine — Hypertrophy 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 | Lower | Upper | Lower | Upper |
| 2 | Lower | Upper | Lower | Upper |
| 3 | Lower | Upper | Lower | Upper |
| 4 | Lower | Upper | Lower | Upper |
| 5 | Lower | Upper | Lower | Upper |
| 6 | Lower | Upper | Lower | Upper |
| 7 | Lower | Upper | Lower | Upper |
| 8 | Lower | Upper | Lower | Upper |
| 9 | Easier | Easier | Easier | Easier |
| 10 | Easier | Easier | Easier | Easier |
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 lower body, then upper body, and repeat that order later in the week. Choose six, seven or eight hard weeks, followed by two easier weeks; repeat the cycle while it remains useful. In week one, build toward eighty to eighty-five percent of your current repetition maximum, then ninety to ninety-five percent in week two, and work up gradually afterwards. Later, increase the weight once you reach the top of the rep range with one or two repetitions left. Use the same weight across each movement’s sets, keep your exercises stable within the cycle and choose your volume according to fatigue. For the two easier weeks, choose your work and reduced weights yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Flat bench
- Lat pulldown machine
- Leg press machine
- Pull-up bar
- Seated calf 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 Generic Bulking Routine — Hypertrophy in Catalyst
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