Thinner Leaner Stronger — 4 Day

Four lifting days with one main work set per exercise, rep-range progression and a lighter week after eight hard weeks.

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Your numbers

Enter these 70 numbers and Catalyst works out every workout from them.

Details

The program’s usual settings

Phase 1 Day 1 starting weights

Incline barbell bench press

Incline dumbbell bench press

Dumbbell flat bench press

Close-grip bench press

Standing machine calf raise

Seated machine calf raise

Phase 1 Day 2 starting weights

Conventional deadlift

Back squat

Barbell row

One-arm dumbbell row

Dumbbell biceps curl

Phase 1 Day 3 starting weights

Seated barbell overhead press

Dumbbell lateral raise

Dumbbell rear delt fly

Leg-press calf raise

Donkey machine calf raise

Phase 1 Day 4 starting weights

Back squat

Leg press

Barbell Romanian deadlift

Barbell hip thrust

Phase 2 Day 1 starting weights

Incline dumbbell bench press

Dumbbell flat bench press

Barbell bench press

Standing machine calf raise

Seated machine calf raise

Phase 2 Day 2 starting weights

Conventional deadlift

Dumbbell Bulgarian split squat

One-arm dumbbell row

Lat pulldown

Barbell biceps curl

Phase 2 Day 3 starting weights

Seated dumbbell overhead press

Dumbbell lateral raise

Dumbbell rear delt fly

Leg-press calf raise

Donkey machine calf raise

Phase 2 Day 4 starting weights

Back squat

Barbell lunge

Front squat

Barbell hip thrust

Phase 3 Day 1 starting weights

Incline dumbbell bench press

Incline barbell bench press

Dumbbell flat bench press

Dumbbell overhead triceps extension

Standing machine calf raise

Seated machine calf raise

Phase 3 Day 2 starting weights

Conventional deadlift

Glute/Butt Blaster

T-bar row

Seated cable row

Dumbbell hammer curl

Phase 3 Day 3 starting weights

Seated barbell overhead press

Dumbbell lateral raise

Dumbbell rear delt fly

Leg-press calf raise

Donkey machine calf raise

Phase 3 Day 4 starting weights

Back squat

Dumbbell forward lunge

Leg press

Phase 4 Day 1 starting weights

Barbell bench press

Incline dumbbell bench press

Close-grip bench press

Standing machine calf raise

Seated machine calf raise

Phase 4 Day 2 starting weights

Conventional deadlift

Barbell hip thrust

Barbell row

EZ bar curl

Phase 4 Day 3 starting weights

Seated barbell overhead press

Dumbbell lateral raise

Dumbbell rear delt fly

Leg-press calf raise

Donkey machine calf raise

Phase 4 Day 4 starting weights

Back squat

Front squat

Leg press

Seated leg curl

Phase 5 Day 1 starting weights

Incline barbell bench press

Barbell bench press

Incline dumbbell bench press

Dumbbell overhead triceps extension

Standing machine calf raise

Seated machine calf raise

Phase 5 Day 2 starting weights

Conventional deadlift

Dumbbell Bulgarian split squat

One-arm dumbbell row

Seated cable row

Barbell biceps curl

Phase 5 Day 3 starting weights

Seated dumbbell overhead press

Dumbbell lateral raise

Dumbbell rear delt fly

Leg-press calf raise

Donkey machine calf raise

Phase 5 Day 4 starting weights

Back squat

Machine hack squat

Leg press

Phase 6 Day 1 starting weights

Barbell bench press

Incline barbell bench press

Dumbbell flat bench press

Close-grip bench press

Standing machine calf raise

Seated machine calf raise

Phase 6 Day 2 starting weights

Conventional deadlift

Barbell hip thrust

Barbell row

Dumbbell hammer curl

Phase 6 Day 3 starting weights

Seated barbell overhead press

Dumbbell lateral raise

Dumbbell rear delt fly

Leg-press calf raise

Donkey machine calf raise

Phase 6 Day 4 starting weights

Back squat

Front squat

Barbell lunge

Leg press

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

4 workouts a week, on whichever days suit you.

Week	Session 1	Session 2	Session 3	Session 4
1	P1D1	P1D2	P1D3	P1D4
2	P1D1	P1D2	P1D3	P1D4
3	P1D1	P1D2	P1D3	P1D4
4	P1D1	P1D2	P1D3	P1D4
5	P1D1	P1D2	P1D3	P1D4
6	P1D1	P1D2	P1D3	P1D4
7	P1D1	P1D2	P1D3	P1D4
8	P1D1	P1D2	P1D3	P1D4
9	Light	Light	Light	Light
10	P2D1	P2D2	P2D3	P2D4
11	P2D1	P2D2	P2D3	P2D4
12	P2D1	P2D2	P2D3	P2D4
13	P2D1	P2D2	P2D3	P2D4
14	P2D1	P2D2	P2D3	P2D4
15	P2D1	P2D2	P2D3	P2D4
16	P2D1	P2D2	P2D3	P2D4
17	P2D1	P2D2	P2D3	P2D4
18	Light	Light	Light	Light
19	P3D1	P3D2	P3D3	P3D4
20	P3D1	P3D2	P3D3	P3D4
21	P3D1	P3D2	P3D3	P3D4
22	P3D1	P3D2	P3D3	P3D4
23	P3D1	P3D2	P3D3	P3D4
24	P3D1	P3D2	P3D3	P3D4
25	P3D1	P3D2	P3D3	P3D4
26	P3D1	P3D2	P3D3	P3D4
27	Light	Light	Light	Light
28	P4D1	P4D2	P4D3	P4D4
29	P4D1	P4D2	P4D3	P4D4
30	P4D1	P4D2	P4D3	P4D4
31	P4D1	P4D2	P4D3	P4D4
32	P4D1	P4D2	P4D3	P4D4
33	P4D1	P4D2	P4D3	P4D4
34	P4D1	P4D2	P4D3	P4D4
35	P4D1	P4D2	P4D3	P4D4
36	Light	Light	Light	Light
37	P5D1	P5D2	P5D3	P5D4
38	P5D1	P5D2	P5D3	P5D4
39	P5D1	P5D2	P5D3	P5D4
40	P5D1	P5D2	P5D3	P5D4
41	P5D1	P5D2	P5D3	P5D4
42	P5D1	P5D2	P5D3	P5D4
43	P5D1	P5D2	P5D3	P5D4
44	P5D1	P5D2	P5D3	P5D4
45	Light	Light	Light	Light
46	P6D1	P6D2	P6D3	P6D4
47	P6D1	P6D2	P6D3	P6D4
48	P6D1	P6D2	P6D3	P6D4
49	P6D1	P6D2	P6D3	P6D4
50	P6D1	P6D2	P6D3	P6D4
51	P6D1	P6D2	P6D3	P6D4
52	P6D1	P6D2	P6D3	P6D4
53	P6D1	P6D2	P6D3	P6D4
54	Light	Light	Light	Light

How it works

The program’s own rules, as Catalyst runs them.

Train 4 days a week for eight hard weeks, then take a light week before the next phase or block. Choose your main-work range before starting: four to six or eight to ten repetitions. Keep the accessory repetition targets. Before the corresponding working sets, do four warm-up sets: twelve and ten reps at half the working weight, four at seventy percent and one at ninety percent. Once every working set reaches the top of its range, choose the next heavier available weight for the following workout. Leave one or two repetitions in reserve and rest two to four minutes during heavy work. Plan the light week’s exercises and work yourself. Use dumbbells for lateral and rear-delt raises, an overhead dumbbell for seated triceps work and dumbbells for Bulgarian split squats.

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
EZ curl bar
Flat bench
Glute blaster machine
Hack squat machine
Landmine station
Lat pulldown machine
Leg press machine
Parallel bars
Pull-up bar
Seated calf machine
Squat rack
Standing calf machine

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