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Catalyst LPPLU

by Mayank R.
1 athletes joined

Program Description

A novice friendly program to increase strength and muscle mass.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 07, 2025 01:03
  • Last Edited
    Sep 12, 2025 02:27

Summary

Transform your strength and conditioning with the Catalyst LPPLU program, a comprehensive 4-week journey designed for serious lifters. Committing to five days a week, you'll engage in targeted workouts focusing on lower body and pulling movements, utilizing a full gym setup. Each session features a blend of essential barbell, machine, and bodyweight exercises, ensuring balanced muscle development and explosive gains. Get ready to push your limits and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.6%
Triceps
8.5%
Quadriceps
8.2%
Hamstrings
8.2%
Abs
7.9%
Front Delts
7.7%
Biceps
7.6%
Middle Delts
7.6%
Chest
6.7%
Forearms
6.2%
Lats
5.8%
Glutes
4.7%
Calves
4.2%
Rear Delts
3.5%
Lower Back
2.1%
Adductors
1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Seated Calf Raise
5
8-12 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
8
Hanging Oblique Knee Raise
2
8-12 reps
-
9
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
5
8-12 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
8
Hanging Leg Raise
2
8-12 reps
-
9
Hanging Oblique Knee Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Seated Calf Raise
5
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Hanging Leg Raise
2
8-12 reps
-
9
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
5
8-12 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
8
Hanging Oblique Knee Raise
2
8-12 reps
-
9
Hanging Leg Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Pushdown (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Pushdown (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Seated Calf Raise
5
8-12 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
8
Hanging Oblique Knee Raise
2
8-12 reps
-
9
Abs Crunch (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
5
8-12 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
8
Hanging Leg Raise
2
8-12 reps
-
9
Hanging Oblique Knee Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Seated Calf Raise
5
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Hanging Leg Raise
2
8-12 reps
-
9
Abs Crunch (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
5
8-12 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
8
Hanging Oblique Knee Raise
2
8-12 reps
-
9
Hanging Leg Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
T-Bar Row
2
8-12 reps
-
4
Bench Press (Barbell)
2
5 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
2
8-12 reps
-
9
Preacher Curl (Dumbbell)
2
8-12 reps
-
10
Overhead Tricep Extension (Cable)
2
8-12 reps
-
11
Tricep Pushdown (Cable)
2
8-12 reps
-
12
Overhead Press (Barbell)
2
5 reps
-
13
Face Pull
3
15-20 reps
-
14A
Lateral Raise (Cable)
2
15-20 reps
-
14B
Wrist Curls
2
8-15 reps
-
15A
Lateral Raise (Dumbbell)
2
15-20 reps
-
15B
Reverse Wrist Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
10
Bicep Curl (Dumbbell)
2
8-12 reps
-
11
Preacher Curl (Dumbbell)
2
8-12 reps
-
12
Overhead Press (Barbell)
2
5 reps
-
13
Face Pull
3
15-20 reps
-
14A
Lateral Raise (Cable)
2
15-20 reps
-
14B
Wrist Curls
2
8-15 reps
-
15A
Lateral Raise (Dumbbell)
2
15-20 reps
-
15B
Reverse Wrist Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
T-Bar Row
2
8-12 reps
-
4
Bench Press (Barbell)
2
5 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Preacher Curl (Dumbbell)
2
8-12 reps
-
10
Overhead Tricep Extension (Cable)
2
8-12 reps
-
11
Tricep Pushdown (Cable)
2
8-12 reps
-
12
Overhead Press (Barbell)
2
5 reps
-
13
Face Pull
3
15-20 reps
-
14A
Lateral Raise (Cable)
2
15-20 reps
-
14B
Wrist Curls
2
8-15 reps
-
15A
Lateral Raise (Dumbbell)
2
15-20 reps
-
15B
Reverse Wrist Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bicep Curl (Dumbbell)
2
8-12 reps
-
10
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
11
Preacher Curl (Dumbbell)
2
8-12 reps
-
12
Overhead Press (Barbell)
2
5 reps
-
13
Face Pull
3
15-20 reps
-
14A
Lateral Raise (Cable)
2
15-20 reps
-
14B
Wrist Curls
2
8-15 reps
-
15A
Lateral Raise (Dumbbell)
2
15-20 reps
-
15B
Reverse Wrist Curl (Dumbbell)
2
8-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Seated Calf Raise
5 Sets
8-12 Reps
-
7
Hanging Leg Raise
2 Sets
8-12 Reps
-
8
Hanging Oblique Knee Raise
2 Sets
8-12 Reps
-
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 2
1
Barbell Row
4 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5
Face Pull
5 Sets
15-20 Reps
-
6
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
9A
Wrist Curls
3 Sets
8-15 Reps
-
9B
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Chest Fly (Machine)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Overhead Press (Barbell)
4 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Seated Calf Raise
5 Sets
8-12 Reps
-
7
Hanging Leg Raise
2 Sets
8-12 Reps
-
8
Hanging Oblique Knee Raise
2 Sets
8-12 Reps
-
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
T-Bar Row
2 Sets
8-12 Reps
-
4
Bench Press (Barbell)
2 Sets
5 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
6
Chest Fly (Machine)
2 Sets
8-12 Reps
-
7
Incline Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
9
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
10
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
11
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
12
Overhead Press (Barbell)
2 Sets
5 Reps
-
13
Face Pull
3 Sets
15-20 Reps
-
14A
Lateral Raise (Cable)
2 Sets
15-20 Reps
-
14B
Wrist Curls
2 Sets
8-15 Reps
-
15A
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
15B
Reverse Wrist Curl (Dumbbell)
2 Sets
8-15 Reps
-