Five body-part workouts use descending rep pyramids, reduced-weight sets, supersets and bodyweight rep-outs.
Not sure it’s for you? See programs like it, ranked for you →Every workout, as Catalyst would give it to you.
This workout’s sets follow from your answers on the day.
jeff seid workout routine asks you questions before this workout, so its sets follow from your answers on the day.
Each activity’s target, workout by workout.
jeff seid workout routine asks you questions before each workout, so its targets can’t be worked out ahead.
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Pectorals | 11 | 0 |
| Calf muscles | 10 | 0 |
| Anterior deltoids | 0 | 11 |
| Serratus anterior | 0 | 11 |
| Triceps | 0 | 11 |
| Foot muscles | 0 | 10 |
5 workouts a week, on Mon, Tue, Wed, Thu, Fri.
| Week | Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 |
Then it starts again from week 1, carrying on from the weights you reached.
The program’s own rules, as Catalyst runs them.
Do the weekly workouts in order. Choose your weights for each workout and keep to the repetition targets. Before starting any work without a set amount, decide how much you will do.
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
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.
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