Build Block:
Superset A – Glutes & Hamstrings
A1: DB Bulgarian Split Squat – 8/leg (Tempo 2021)
A2: DB RDL – 10–12 reps (Tempo 2020)
Focus: Control the descent, full range of motion, upright posture
🔹 Superset B – Shoulders & Upper Back
B1: Seated Arnold Press – 10–12 reps
B2: DB Bent-Over Reverse Flys – 15 reps (light weight, full control)
Cue: Elbows track down and back. Keep tension through the upper back.
🔹 Superset C – Arms & Core
C1: Alternating DB Hammer Curl to Press – 10 reps/side
C2: Plank to pike – :30–:45
Bracing, posture, and breathing under tension are the key focus.
Build Block 2:
“Gun Show” – 2 Rounds for Quality:
15 DB lateral raises
15 DB front raises
:30 Hollow hold
:30 Side plank/side
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