Workout 1
Session 1This workout’s sets follow from your answers on the day.
Joe DeFranco’s Simple 6
Six upper-body warm-up drills combine rolling the back and lats with shoulder stretches and band pull-aparts.
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Every workout, as Catalyst would give it to you.
Joe DeFranco’s Simple 6 asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | 1 |
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.
Raise your body temperature with a general warm-up, then do the six drills before upper-body training. Spread your shoulder blades when rolling your mid-back, and roll your lats from the armpit toward the ribs. Set your shoulder blade for the sleeper stretch without forcing it. Keep your ribs controlled during the lat stretch. Use a light band and wide grip for smooth dislocations, and choose hold times within each range. Stop for pain or instability, and seek professional changes for injury or rehabilitation. Repeat on days you choose; there is no fixed weekly frequency or automatic progression.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Foam roller
- Resistance bands
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 Joe DeFranco’s Simple 6 in Catalyst
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