Day 1
MondayThis workout’s sets follow from your answers on the day.
Eight-Week Mass Building
Eight weeks of four body-part workouts combine heavier second sets with slow lowering, rest-pause and drop 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.
Eight-Week Mass Building asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
4 workouts a week, on Mon, Tue, Thu, Fri.
| Week | Mon | Tue | Thu | Fri |
|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 |
| 2 | Day 1 | Day 2 | Day 3 | Day 4 |
| 3 | Day 1 | Day 2 | Day 3 | Day 4 |
| 4 | Day 1 | Day 2 | Day 3 | Day 4 |
| 5 | Day 1 | Day 2 | Day 3 | Day 4 |
| 6 | Day 1 | Day 2 | Day 3 | Day 4 |
| 7 | Day 1 | Day 2 | Day 3 | Day 4 |
| 8 | Day 1 | Day 2 | Day 3 | Day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train chest and side delts, back and rear delts, arms and abs, then legs for eight weeks. Aim for ninety seconds of rest between ordinary sets. Use a moderate weight for the first set, a heavier weight for the second set and keep it for the third unless controlled lowering requires a reduction. On the last rest-pause set, reach failure, rest ten to fifteen seconds, then continue at the same weight. On a drop set, reach failure, immediately reduce the weight by your chosen amount, then continue to failure. Lower negative reps over three to five seconds. Do leg raises with bodyweight. Before adding weight, get the revised exercise setup checked. Consider a heavier weight next time once the target feels comfortably easier; there is no fixed increase or automatic reset after a miss.
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
- Flat bench
- Lat pulldown machine
- Leg extension machine
- Lying leg curl machine
- Parallel bars
- Seated calf 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 Eight-Week Mass Building in Catalyst
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