Dad Bod Bridge
Eight weeks of three-day lifting use effort-rated sets, paused lifts and assistance to bridge toward heavier training.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter the last number and Catalyst works out every workout from them.
Details
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 |
| 2 | Layout 1 | Layout 2 | Layout 3 |
| 3 | Layout 1 | Layout 2 | Layout 3 |
| 4 | Layout 4 | Layout 5 | Layout 6 |
| 5 | Layout 7 | Layout 8 | Layout 9 |
| 6 | Layout 7 | Layout 8 | Layout 9 |
| 7 | Layout 7 | Layout 8 | Layout 9 |
| 8 | Layout 7 | Layout 10 | Layout 11 |
How it works
The program’s own rules, as Catalyst runs them.
Choose each working weight to reach the effort target. Follow pauses as counts rather than assuming seconds. Before the Catshop exercise, settle which movement to use for its three sets of eight to twelve at effort eight.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Flat bench
- Parallel bars
- Pull-up bar
- 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 Dad Bod Bridge in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.