Workout 1
Session 1This workout’s sets follow from your answers on the day.
Joe Delaney Six-Week Full Body
Five full-body gym workouts a week for six weeks use remaining-rep targets, paired sets and final-set rep-outs.
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Every workout, as Catalyst would give it to you.
Joe Delaney Six-Week Full Body asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 |
| 2 | 6 | 7 | 8 | 9 | 10 |
| 3 | 11 | 12 | 13 | 14 | 15 |
| 4 | 16 | 17 | 18 | 19 | 20 |
| 5 | 21 | 22 | 23 | 24 | 25 |
| 6 | 26 | 27 | 28 | 29 | 30 |
How it works
The program’s own rules, as Catalyst runs them.
Train five times a week for six weeks, completing the three blocks in order. Choose your weights for the effort targets. On a final set of as many reps as possible, use the weight you used for the preceding set. Allow at least the minimum rest for each exercise. Alternate legs evenly on leg extensions, counting both legs in each total.
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
- Flat bench
- Leg extension machine
- Leg press machine
- Parallel bars
- Pull-up bar
- Smith 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.
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