Lee Hayward 12-week bodybuilding

Twelve weeks change the four-day workout every three weeks, with longer rests and later chest-and-back pairing.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Monday
  • Back squat
    5 × 5
  • Conventional deadlift
    5 × 5
  • Standing machine calf raise
    5 × 10
  • Hanging straight-leg raise
    5 × 10
  • Bodyweight sit-up
    3 × 10–20

Workout 2

Tuesday
  • Incline barbell bench press
    4 × 5
  • Seated dumbbell overhead press
    5 × 8
  • Cable curl
    5 × 10
  • Rope triceps pressdown
    5 × 10
  • Dumbbell rear delt fly
    3 × 10–15

Workout 3

Wednesday
  • Leg press
    4 × 15
  • Lying leg curl
    4 × 15
  • Wide-grip lat pulldown
    4 × 15
  • Bodyweight back extension
    4 × 10
  • Cable crunch
    4 × 15

Workout 4

Thursday
  • Incline dumbbell bench press
    4 × 10
  • Dumbbell lateral raise
    4 × 10
  • Dumbbell biceps curl
    4 × 12
  • Rope triceps pressdown
    4 × 12
  • Barbell upright row
    3 × 15

Workout 5

Friday
  • Back squat
    5 × 5
  • Conventional deadlift
    5 × 5
  • Standing machine calf raise
    5 × 10
  • Hanging straight-leg raise
    5 × 10
  • Bodyweight sit-up
    3 × 10–20

Workout 6

Saturday
  • Incline barbell bench press
    4 × 5
  • Seated dumbbell overhead press
    5 × 8
  • Cable curl
    5 × 10
  • Rope triceps pressdown
    5 × 10
  • Dumbbell rear delt fly
    3 × 10–15

Workout 7

Sunday
  • Leg press
    4 × 15
  • Lying leg curl
    4 × 15
  • Wide-grip lat pulldown
    4 × 15
  • Bodyweight back extension
    4 × 10
  • Cable crunch
    4 × 15

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals36
  • Hamstrings26
  • Triceps24 + 12
  • Abdominals24
  • Quadriceps18
  • Deltoids17
  • Biceps14 + 8
  • Brachialis14
  • Pectorals12
  • Calf muscles10 + 8
  • Latissimus dorsi8
  • Posterior deltoids6
  • Spinal erectors60
  • Anterior deltoids26
  • Hip flexors24
  • Obliques24
  • Forearms22
  • Serratus anterior22
  • Adductors18
  • Brachioradialis14
  • Scapular retractors14
  • Foot muscles10
  • Upper trapezius10
  • Rotator cuff7
  • Trapezius7

The schedule

4 workouts a week, on Mon, Tue, Thu, Fri.

WeekMonTueThuFri
11234
25678
39101112
413141516
517181920
621222324
725262728
829303132
933343536
1037383940
1141424344
1245464748

How it works

The program’s own rules, as Catalyst runs them.

Train for twelve weeks in four three-week blocks. Choose your weights for the work you will do. In the last block, keep the final arm and back exercises paired.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Adjustable bench
  • Back extension bench
  • Barbell
  • Cable stack
  • Dumbbells
  • EZ curl bar
  • Flat bench
  • Hack squat machine
  • Lat pulldown machine
  • Leg extension machine
  • Leg press machine
  • Parallel bars
  • Preacher support bench
  • Pull-up bar
  • Seated calf machine
  • Squat rack
  • Stability ball

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 Lee Hayward 12-week bodybuilding in Catalyst

Every workout ready. Every target clear.

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