Five weekday body-part workouts mix rep pyramids with reduced-weight maximum-rep sets after seated pulling work.
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This workout’s sets follow from your answers on the day.
Lift Vault five-day bro-split example asks you questions before this workout, so its sets follow from your answers on the day.
Each activity’s target, workout by workout.
Lift Vault five-day bro-split example 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 |
|---|---|---|
| Calf muscles | 10 | 0 |
| Pectorals | 8 | 0 |
| Foot muscles | 0 | 10 |
| Anterior deltoids | 0 | 8 |
| Serratus anterior | 0 | 8 |
| Triceps | 0 | 8 |
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.
Repeat the five weekday workouts, keeping a training log of your weights and repetitions. After each main seated-row effort, reduce the weight and do as many reps as possible.
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.
Run Lift Vault five-day bro-split example in Catalyst
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