Workout Push
Session 1This workout’s sets follow from your answers on the day.
Mountain Dog — Push Pull Legs
Rotate push, pull and legs every other day, mixing pump sets, heavier work and a descending-weight curl finish.
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Every workout, as Catalyst would give it to you.
Mountain Dog — Push Pull Legs asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Rotate Push, Pull and Legs, normally training every other day and continuing the rotation across calendar weeks rather than restarting a three-day block each week. Start pressing and squatting with the pump sets, then move to heavier work. On the final decline press, aim for six to eight repetitions and continue to failure. Use both rope attachments on each extension. Complete the rows on each arm and do Smith split squats on each leg. For the last curl, reduce the weight twice, continue with a shorter range, then hold for ten seconds. Choose starting weights and ordinary rest periods. You may take an extra recovery day after a difficult leg workout.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Cable stack
- Dumbbells
- Inverted leg press machine
- Landmine station
- Lying leg curl machine
- Parallel bars
- Pull-up bar
- Resistance bands
- Smith machine
- Spider squat 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.
Run Mountain Dog — Push Pull Legs in Catalyst
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