Workout 1
MondayThis workout’s sets follow from your answers on the day.
nSuns LP PPL plus BBB
Six weekly push, pull and leg workouts combine main-lift waves, final-set rep-outs and five-set muscle-building work.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
nSuns LP PPL plus BBB asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 | 6 |
| 2 | 7 | 8 | 9 | 10 | 11 | 12 |
| 3 | 13 | 14 | 15 | 16 | 17 | 18 |
| 4 | 19 | 20 | 21 | 22 | 23 | 24 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Train six days in order and repeat the four-week wave. Set your current training maxima and choose the weight increment you will round to. Keep the assistance repetition ranges and supersets. Use the weekly AMRAP guidance to choose your updated maxima.
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
- Leg press machine
- 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.
Run nSuns LP PPL plus BBB in Catalyst
Every set ready. Every weight right.
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