AlphaDestiny Novice Program
Three alternating full-body workouts use sets of four to six, adding weight after meeting the rep range with good form.
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Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | A | B | A |
| 2 | B | A | B |
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.
Train Monday, Wednesday and Friday, alternating A and B and keeping that order if you move a missed workout. Choose three or five sets for the main lifts, meet the rep ranges and hold times, and leave roughly one rep in reserve except on the last set. Decide when a lift has stalled and choose a new weight, such as about 10% lower or a microplate adjustment. Lift without a belt, straps or knee sleeves; wrist wraps are optional for bench. Rest 2–5 minutes for main lifts and 1–2 minutes for accessories. Choose the exercise options before starting, using assisted chin-ups if needed for your ability or equipment. Choose any added plank weight yourself, including none.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Stable exercise box
- Flat bench
- Preacher support bench
- Pull-up bar
- Squat rack
- Trap bar
- Weight plates
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Run AlphaDestiny Novice Program in Catalyst
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