Lift Vault four-day push-pull example

Four weekly push and pull workouts train legs with upper-body movements, with heavy triples and rep-range assistance.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Session 1
  • Back squat
    5 × 3–5
  • Barbell bench press
    5 × 3–5
  • Single-leg leg press
    3 × 6–8/side per side
  • Seated dumbbell overhead press
    4 × 6–8
  • Parallel-bar dip
    3 × 6–8
  • Seated machine calf raise
    3 × 8–10

Workout 2

Session 2
  • Barbell hip thrust
    4 × 10–12
  • Lat pulldown
    4 × 12–15
  • Chest-supported dumbbell row
    4 × 10–12
  • Seated leg curl
    4 × 12–15
  • Incline dumbbell biceps curl
    3 × 12–15
  • Dumbbell rear delt fly
    3 × 15

Workout 3

Session 3
  • Front squat
    4 × 8–10
  • Incline dumbbell bench press
    4 × 10–12
  • Machine leg extension
    3 × 12–15
  • Dumbbell lateral raise
    4 × 12–15
  • Cable overhead triceps extension
    3 × 12–15
  • Standing machine calf raise
    3 × 12–15

Workout 4

Session 4
  • Conventional deadlift
    5 × 3–5
  • Barbell row
    4 × 6–8
  • Pull-up
    4 × 6–8
  • Barbell biceps curl
    4 × 8–10
  • Lying leg curl
    3 × 8–10
  • Cable face pull
    3 × 8–10

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.

  • Gluteals21
  • Latissimus dorsi19
  • Quadriceps15
  • Hamstrings12 + 4
  • Pectorals12
  • Scapular retractors11 + 11
  • Triceps10 + 9
  • Deltoids8
  • Biceps7 + 19
  • Brachialis7
  • Calf muscles6 + 7
  • Posterior deltoids3 + 11
  • Spinal erectors21
  • Anterior deltoids15
  • Forearms15
  • Serratus anterior13
  • Adductors12
  • Brachioradialis7
  • Foot muscles6
  • Rotator cuff4
  • Trapezius4
  • Upper trapezius4
  • Hip flexors3
  • Scapular stabilizers3

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
11234

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.

Repeat the four push and pull workouts in order. Rest between the second and third workouts and after the fourth. Choose weights that fit the repetition ranges.

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
  • Lat pulldown machine
  • Leg extension machine
  • Leg press machine
  • Lying leg curl machine
  • Parallel bars
  • Pull-up bar
  • Seated calf machine
  • Seated leg curl 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.

Find your program

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