Day 1
Session 1- Incline dumbbell bench press4 × 10
- Dumbbell flat bench fly4 × 10
- Push-up10 sets · 1–10 reps
- Dumbbell overhead triceps extension3 × 12
- Parallel-bar dip4 × 10
- Cable triceps pressdown3 × 20
Creed Workout — Lift Vault Workbook Edition
Four weekly workouts mix barbell and dumbbell lifting with push-up ladders, core work and varied ten-to-twenty-rep sets.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Day 2
Session 2- One-arm dumbbell row4 × 10
- Narrow-grip lat pulldown4 × 10
- Barbell row4 × 10
- EZ bar spider curl4 × 10
- Barbell biceps curl4 × 10
- Dumbbell hammer curl4 × 10
Day 3
Session 3- 3×Bodyweight walking lunge 0:30
Day 4
Session 4- Barbell bench press5 sets · 6–10 reps
- Push-up5 × 15
- Dumbbell flat bench fly5 sets · 6–10 reps
- Push-up5 × 10
- Dumbbell hammer curl4 × 12
- One-arm cable triceps kickback4 × 15
- Parallel-bar dip4 × 10
- Cable crunch3 × 15–20
- Toe touch with medicine ball3 × 15–20
- Bird-dog plank3 × 15–20
- Bicycle crunch3 × 15–20
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.
| Muscle | Main mover | Helping |
|---|---|---|
| Pectorals | 46 | 0 |
| Triceps | 18 | 38 |
| Biceps | 16 | 12 |
| Brachialis | 16 | 0 |
| Gluteals | 16 | 0 |
| Quadriceps | 13 | 0 |
| Abdominals | 12 | 0 |
| Latissimus dorsi | 12 | 0 |
| Scapular retractors | 8 | 4 |
| Hamstrings | 7 | 3 |
| Anterior deltoids | 0 | 56 |
| Serratus anterior | 0 | 38 |
| Spinal erectors | 0 | 25 |
| Forearms | 0 | 20 |
| Brachioradialis | 0 | 16 |
| Adductors | 0 | 13 |
| Hip flexors | 0 | 12 |
| Obliques | 0 | 12 |
| Posterior deltoids | 0 | 8 |
| Scapular stabilizers | 0 | 8 |
| Calf muscles | 0 | 7 |
The schedule
4 workouts a week, on whichever days suit you.
How it works
The program’s own rules, as Catalyst runs them.
Do the four workouts in order each week and continue while they remain useful. Start with manageable weights and focus on quality repetitions. Keep the weight steady through descending sequences. In supersets and abdominal groups, move directly between exercises before starting the next round. Choose your weights and ordinary rest periods yourself. After several hard weeks, decide whether you need a recovery week and how much to reduce the work.
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
- EZ curl bar
- Flat bench
- Lat pulldown machine
- Medicine ball
- Parallel bars
- 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 Creed Workout — Lift Vault Workbook Edition in Catalyst
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