Ripped Body — Intermediate Five Days
Five lower, upper, push and pull workouts, reducing main-lift reps then sets over each four-week wave.
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Details
Starting weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on Mon, Tue, Thu, Fri, Sat.
| Week | Mon | Tue | Thu | Fri | Sat |
|---|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 2 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 3 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 4 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
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 Lower, Upper, Lower, Push and Pull in a repeating four-week wave. In week one, start main work at the top of its rep range. Remove one repetition in week two and another in week three, without going below the minimum. In week four, remove one set and keep the third-week repetitions, then start another wave. Aim for two repetitions in reserve on each exercise’s first set. Keep accessories in their rep ranges and increase their weight once every set reaches the top. Choose every working weight and equipment increment.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Cable stack
- Dumbbells
- Flat bench
- Leg extension machine
- Lying leg curl machine
- Parallel bars
- Seated calf machine
- Squat rack
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