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Catalyst LPPLU

by Mayank R.

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 07, 2025 03:23
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
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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
-