Alex Bromley SIMPLEST Beginner Program
Alternating full-body workouts add weight to sets of six, then add more exercises and days when progress slows.
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Week by week
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
In stage one, alternate A and B whenever you feel ready to train again. Two workouts a week can work, three or more are encouraged, and four or five can fit. Start the main lifts light, do six clean reps on each of the first three sets, then take the last set to technical failure. If even the final six are hard, use that effort to decide when to change stages rather than forcing another increase. In stage two, continue A, B and C in order, usually Monday, Wednesday and Friday with a recovery day between workouts. For three-set assistance, aim for 8–12 clean reps per set and stop when technique breaks down. If your best set exceeds 12, consider a little more weight; if it falls below eight, reduce the weight. Otherwise keep it or make a small adjustment as appropriate. Choose each assistance weight yourself. Add optional non-barbell work only when time and recovery allow. After stage two, choose Bullmastiff as a separate program.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
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