Workout 1
Session 1This workout’s sets follow from your answers on the day.
Mass Made Simple Lite
One break-in week precedes five weeks of three full-body workouts, combining presses, pull-ups and high-rep squats.
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Every workout, as Catalyst would give it to you.
Mass Made Simple Lite asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | 1 | 2 | 3 |
| 2 | 4 | 5 | 6 |
| 3 | 7 | 8 | 9 |
| 4 | 10 | 11 | 12 |
| 5 | 13 | 14 | 15 |
| 6 | 16 | 17 | 18 |
How it works
The program’s own rules, as Catalyst runs them.
Do the break-in week first, then five weeks of A, B and C workouts. Choose your weight increases carefully and use an empty bar for the straight-leg set. Complete the pull-up total in as few sets as you need, with repetitions in every set. Before practice or carry work without set amounts, decide how much you will do.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- Pull-up bar
- Seated row 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.
Run Mass Made Simple Lite in Catalyst
Every workout ready. Every target clear.
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