Ripped Body — Beginner Four Days
Four upper and lower workouts pair heavy days with volume days, adding weight weekly after successful sets.
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Details
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Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on Mon, Tue, Thu, Fri.
How it works
The program’s own rules, as Catalyst runs them.
Train Lower Strength, Upper Strength, Lower Volume and Upper Volume in order each week and continue that rotation. Start squat, bench and deadlift at eighty-two-and-a-half percent of your chosen maximum, rounded down to a weight your equipment allows; start overhead work at seventy-two-and-a-half percent. After a successful main-lift workout, add your chosen increment, or twice that increment for deadlifts. Repeat the weight after a miss. After two consecutive misses, reduce that lift’s weight by ten percent, rounded down. Where an exercise has effort guidance, aim for RPE eight on the first set only. Choose your upper-volume bench weight yourself; sixty-seven-and-a-half percent is an optional starting reference.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- Flat bench
- Leg extension machine
- Lying leg curl machine
- Seated calf machine
- Squat rack
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