Workout 1
Session 1- Cable chest fly8 × 8
- Drag Curl8 × 8
- Zottman curl8 × 8
vince gironda intense advanced 4 day 8x8
Four body-part days use eight sets of eight, choosing one or two exercises per muscle group and keeping rest brief.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Workout 2
Session 2- Dumbbell lateral raise8 × 8
- Cable overhead triceps extension8 × 8
Workout 3
Session 3- Chin-up8 × 8
- Double crunch8 × 8
Workout 4
Session 4- Front squat8 × 8
- Lying leg curl8 × 8
- Standing machine calf raise8 × 8
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Biceps | 16 | 8 |
| Brachialis | 16 | 0 |
| Calf muscles | 8 | 8 |
| Triceps | 8 | 8 |
| Abdominals | 8 | 0 |
| Deltoids | 8 | 0 |
| Gluteals | 8 | 0 |
| Hamstrings | 8 | 0 |
| Latissimus dorsi | 8 | 0 |
| Pectorals | 8 | 0 |
| Quadriceps | 8 | 0 |
| Forearms | 0 | 24 |
| Anterior deltoids | 0 | 16 |
| Brachioradialis | 0 | 16 |
| Spinal erectors | 0 | 16 |
| Adductors | 0 | 8 |
| Foot muscles | 0 | 8 |
| Hip flexors | 0 | 8 |
| Obliques | 0 | 8 |
| Rotator cuff | 0 | 8 |
| Scapular retractors | 0 | 8 |
| Serratus anterior | 0 | 8 |
| Trapezius | 0 | 8 |
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 |
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.
Do the weekly workouts in order. Choose your weights for each workout and keep to the repetition targets. Before starting any work without a set amount, decide how much you will do.
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
- Hack squat machine
- Lat pulldown machine
- Leg extension machine
- Lying leg curl machine
- Parallel bars
- Pull-up bar
- Seated calf machine
- Seated leg curl machine
- 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 vince gironda intense advanced 4 day 8x8 in Catalyst
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