Mass Impact

Twelve weeks of pull, push, legs, pull and push emphasize arms and shoulders, with higher-rep muscle-building work.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Monday

Single arm cable row
3 × 15–20
Pull-up
2 × 8–12
Barbell power shrug
3 × 8–12
Cable straight-arm pulldown
3 × 12–15
Cable rear-delt fly
2 × 10–15
Incline dumbbell biceps curl
2 × 8–10

Workout 2

Tuesday

Cable face pull
3 × 10–15
Parallel-bar dip
2 × 8–12
Seated dumbbell overhead press
3 × 8–12
Lu raise
2 × 10–15
Cable chest fly
2 × 10–15
Cable overhead triceps extension
2 × 10–15

Workout 3

Wednesday

Back squat
3 × 6–8
Barbell Romanian deadlift
1 × 6–8, 1 × 10–15
Dumbbell walking lunge
2 × 20
One-arm dumbbell row
1 × 8–10, 1 × 10–15
Cable crunch
1 × max
Neck curl
1 × max

Workout 4

Thursday

This workout’s sets follow from your answers on the day.

Mass Impact asks you questions before this workout, so its sets follow from your answers on the day.

Where it takes you

Each activity’s target, workout by workout.

Mass Impact asks you questions before each workout, so its targets can’t be worked out ahead.

What it trains

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

Latissimus dorsi13
Scapular retractors8 + 4
Triceps7 + 5
Gluteals7
Deltoids5
Quadriceps5
Pectorals4 + 3
Upper trapezius3 + 3
Biceps2 + 10
Posterior deltoids2 + 8
Hamstrings2 + 2
Brachialis2
Forearms7
Anterior deltoids6
Adductors5
Serratus anterior5
Spinal erectors5
Levator scapulae3
Brachioradialis2
Calf muscles2
Rotator cuff2
Scapular stabilizers2
Trapezius2

Sets a week by muscle
Muscle	Main mover	Helping
Latissimus dorsi	13	0
Scapular retractors	8	4
Triceps	7	5
Gluteals	7	0
Deltoids	5	0
Quadriceps	5	0
Pectorals	4	3
Upper trapezius	3	3
Biceps	2	10
Posterior deltoids	2	8
Hamstrings	2	2
Brachialis	2	0
Forearms	0	7
Anterior deltoids	0	6
Adductors	0	5
Serratus anterior	0	5
Spinal erectors	0	5
Levator scapulae	0	3
Brachioradialis	0	2
Calf muscles	0	2
Rotator cuff	0	2
Scapular stabilizers	0	2
Trapezius	0	2

The schedule

5 workouts a week, on Mon, Tue, Wed, Fri, Sat.

Week	Mon	Tue	Wed	Fri	Sat
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
7	31	32	33	34	35
8	36	37	38	39	40
9	41	42	43	44	45
10	46	47	48	49	50
11	51	52	53	54	55
12	56	57	58	59	60

How it works

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

Run the twelve-week split in order. Before training beyond the first week, obtain the remaining workout instructions. Choose your cardio, exercise setup, weights and future weight changes yourself.

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
Parallel bars
Pull-up bar
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

Run Mass Impact in Catalyst

Every workout ready. Every target clear.

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

Week	Mon	Tue	Wed	Fri	Sat
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
7	31	32	33	34	35
8	36	37	38	39	40
9	41	42	43	44	45
10	46	47	48	49	50
11	51	52	53	54	55
12	56	57	58	59	60

Week	Mon	Tue	Wed	Fri	Sat
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
7	31	32	33	34	35
8	36	37	38	39	40
9	41	42	43	44	45
10	46	47	48	49	50
11	51	52	53	54	55
12	56	57	58	59	60

Week	Mon	Tue	Wed	Fri	Sat
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
7	31	32	33	34	35
8	36	37	38	39	40
9	41	42	43	44	45
10	46	47	48	49	50
11	51	52	53	54	55
12	56	57	58	59	60