Day 1
Session 1This workout’s sets follow from your answers on the day.
Sayan911 — Five-Day Body-Part Split
Five full-body days with a different body-part focus each day, adding reps or weight with two or three reps left.
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Every workout, as Catalyst would give it to you.
Sayan911 — Five-Day Body-Part Split asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 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 |
How it works
The program’s own rules, as Catalyst runs them.
Train five full-body workouts each week for four weeks, with Chest, Back, Shoulders, Legs and Arms as the focus days, in that order. Keep weekly volume the same. Add weight or repetitions when you can while leaving two to three repetitions in reserve. The author prefers using the same weight across all sets. Treat the eight, ten or twelve repetitions as starting minimums. For each workout, choose your exercises from that workout’s available options. There is no set weight increase, rest interval, deload or follow-on block.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Back extension bench
- Barbell
- Cable stack
- Chest press machine
- Donkey calf machine
- Dumbbells
- EZ curl bar
- Flat bench
- Hack squat machine
- Landmine station
- Lat pulldown machine
- Lateral-raise machine
- Leg extension machine
- Leg press machine
- Lying leg curl machine
- Parallel bars
- Pec deck machine
- Preacher support bench
- Pull-up bar
- Reverse-fly machine
- Seated calf machine
- Squat rack
- Standing calf machine
- Weight plates
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 Sayan911 — Five-Day Body-Part Split in Catalyst
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